WOD EMOM 12 Minutes Even:4 Burpee Pull Ups Odd: 10 Med Ball Alternating Over the Shoulder Roll 20/14 Rest 1 Minute Then: Max Med Ball Clean in 2 minutes **Strength-Squat Clean 6X2 Start @ 60% of 1 rep max WOD: 20 Minute AMRAP 100m Farmers Carry 53/35 20 Lateral Kettlebell Jump overs 20 Goblet Squats 20 Push Ups WOD:
21-18-15-12-9-6-3 Plank Jacks Box Jumps 24/20 Weighted Russian Twists (Pick your load) Between each set do 2 wall climbs Hero WOD “PAUL 4179”
Five sets of:
Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 pushups 30 air squats 40 sit ups Rest 3 minutes between sets, and pick up the next set where you left off. 20 Minute EMOM Even:8 Box Jumps Odd: 10 Burpees **Strength-Dead Lift 5X3 @ 75%
WOD For Time: 20-18-16-14-12-10 Front Lunge Steps 135/95 Kipping Handstand Push Ups |
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March 2024
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