Workout of the Day (WOD)
Monday 3/31
Power Cleans
3 Sets [Building in Weight]:
3 Power Cleans at 70-80% 1RM
Salt Water
AMRAP 3:
15 Power Cleans (115/85)
15 Lateral Rower Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Power Cleans (135/95)
12 Lateral Rower Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
9 Power Cleans (155/105)
9 Lateral Rower Burpees
Max Calorie Row
Tuesday 4/1
Strict Press
3 Sets [Building in Weight]:
3 Strict Press at 70-80% 1RM
Pull-Up Biathlon
For Time
400 Meter Run
18 Pull-ups
400 Meter Run
15 Pull-ups
400 Meter Run
12 Pull-ups
RX+ | Chest To Bar Pull-ups
Wednesday 4/2
Front Rack Reverse Lunge
3 Sets:
6 Front Rack Reverse Lunges at 65-75% of 1RM Front Squat
Double Coverage
For Time:
10-1 Dumbbell Front Squats (50/35)'s
30 Double Unders
Directly Into...
400 Meter Farmers Carry
Thursday 4/3
Ground Breaking
8 Rounds For Time:
8 Toes to Bar
200 Meter Run
16 Push-ups
200 Meter Run
Rx+
8 GHD Sit-Ups
12 Handstand Push-Ups
Friday 4/4
Sumo Deadlift
3 Sets:
3 Sumo Deadlifts at 75-85% 1RM
Light Headed
21-18-15-12-9:
Power Snatches (75/55)
Box Jumps (24"/20")
Saturday 4/5
Ball is Life
[TEAMS OF 2]
On the 5:00 x 5 Rounds:
50 Alternating Wallballs (20/14)
Max Calorie Bike