WOD

Tuesday, March 17

4 rounds for time:

400 m run

20 KB/DB Swings

20 KB/DB Squats

Bodyweight Version:

4 rounds for time:

400 m run

20 Sit Ups

30 Air Squats

Wednesday, March 18

5 sets, not for time:

10 Push Ups

10 KB/DB Row each arm

AMRAP in 10 minutes:

30 DUs

14 KB Reverse Lunges

OR

AMRAP in 10 minutes:

30 Lateral Jumps over 4-6" target

14 Jumping Lunges (7R/7L)

Thursday, March 19

3 sets, not for time:

90 s plank

20 Russian Twists

30 Mountain Climbers

5 rounds, 1:00 Stations 

(for max reps):

1 - Alternating DB/KB Snatch

2 - DB/KB Push Press

(Alternating every 5 reps)

3 - Burpees

4 - Rest

OR

5 rounds, 1:00 Stations 

(for max reps):

1 - Air Squats

2 - HSPU/ Pike Push Up

3 - Burpees

4 - Rest

Friday, March 20

5k Run

Saturday, March 21

Split Squats
4 sets, 8 reps each leg

 

AMRAP in 15 Minutes:
10 KB/DB Single Arm Hang Clean (R)
10 KB/DB Single Arm Front Squat (R)
10 KB/DB Single Arm Hang Clean (L)
10 KB/DB Single Arm Front Squat (L)
20 Abmat Situps
20 Pushups

OR

AMRAP in 15 Minutes:

20' Bear Crawl

10 Jumping Air Squats

20' Bear Crawl

10 Jumping Air Squats

20 Abmat Situps

20 Pushups

Monday, March 23

5 sets, not for time:

6 RDLs each leg

5 Strict HSPU or :20 HS Hold

 

20-18-16-14-12-10-8-6-4-2 for time:

DB Snatch, alternating

Double Unders x 2

*Sub single unders x 3

OR

20-18-16-14-12-10-8-6-4-2 for time:

Lateral Lunges, Half R/Half L

Double Unders x 2

*Sub single unders x 3

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