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WOD Archive for March 2020

March 4, 2020

Mobility/Activation 

Banded Overhead Distraction, :60/side 

 

General Warm Up 

2 Rounds 

10 Good Mornings 

12 OH Squats w/ empty bar 

12 Calorie Row 

 

Strength 

3" Deficit Deadlift 8x3 @62.5% 

 

Conditioning 

AMRAP 4 Minutes Until Completion: 

60 Double Unders 

20 OH Squats 75/55lbs 

Max Rep Burpees 

Rest 2:00 

Continue until you've completed 75 Burpees 

 

Accessory Work 

5 Sets 

5 R. Arm KB Snatch 53/35lbs + 5 OHS 

Rest :30 

5 L. Arm KB Snatch 53/35lbs + 5 OHS 

Rest 1:00

 

Lite Class

Class Warmup then

AMRAP 4 Minutes Until Completion: 

60 Double Unders 

20 Goblet Squats 

Max Rep Burpees 

Rest 2:00 

Continue until you've completed 100 Burpees

March 3, 2020

General Warm Up 

AMRAP 5 minutes 

5 Bike Calories 

10 S-Arm DB Thrusters 35/25s (5/side) 

3 Strict Pull Ups 

 

Push Jerk Prep 

3x5 Pause Push Jerks, increasing weight 

 

Strength 

"Touch and Go" Push Jerk

9-7-5-2 

 

Conditioning 

6 Rounds w/ a Partner 

15/12 Calorie Row

12 Thrusters 115/75lbs 

9 Bent Over Rows 

Alternate movements with a partner. 

 

Extra 

2 Rounds 

AMRAP 3 Minutes 

Bike Calories 

AMRAP 2 Minutes 

Goblet Lunge 70/53

AMRAP 1 Minute

GHD Sit Ups 

Rest 2:30

 

Lite Class

Class Warmup then

6 Rounds 

15 Calorie Row

12 Thrusters 

9 Bent Over Rows

6 Calorie Bike

March 2, 2020

General Warm Up 

2:00 Squat Hold Then 

3 Rounds 

10 Horizontal Ring Rows

8 Hang Power Snatch 

6 Lateral Bar Burpees 

 

Mobility/Activation 

Internal Shoulder Rotation Stretch, :60/arm 

 

Strength 

Squat Clean 6x2 @80% 

 

Pull Up Progression Warm Up 

1-2 times through, all unbroken 

1 Pull Up + 1 Kip 

2 Pull Ups + 1 Kip 

3 Pull Ups + 1 Kip 

 

Conditioning 

For Time 

12-9-6-3 

Chest to Bar Pull Ups 

Power Snatch 135/95lbs 

 

Lite Class

Class Warmup then

12-9-6-3

Pull-ups

Power Snatch

 

Rest 1:00

 

12-9-6-3

T2B

Squat Clean

 

Rest 1:00

 

12-9-6-3

Bike

Ski

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