Tuesday 3-14-23
3 min AMRAP
7 ring dips
10 SDLHP 75/55
rest 5 min, then
3 min AMRAP
7 pullups
10 thrusters 75/55
Monday 3-13-23
21-18-15-12-9-6-3
db squats 50/35
db facing burpee
*two dbs
Sunday 3-12-23
5 rounds
2:00 rounds
400m run
max double unders
1:00 rest
Saturday 3-11-23
for time:
30 hang power cleans 155/105
50 pistols
2000/1600m row
Friday 3-10-23
For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk
Thursday 3-9-23
for time,
100 burpee
Wednesday 3-8-23
For time:
25 DB power snatches left-arm 50/35
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
Tuesday 3-7-23
shoulder press
10-10-10-10-10
Monday 3-6-23
12 min AMRAP
1 deadlift 135/95
1 front squat 135/95
1 box jump 30/24
*add 1 rep each round
Sunday 3-5-23
we will be doing 23.3 again on Sunday.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict …