Monday 3/4

“STRENGTH”

EMOM 8 Mins
Min 1: 6-8 Strict HSPU
Min 2: 25s hollow hold

“CONDITIONING”

AMRAP 4 x 4 Sets

15/12 Calorie Bike
6 Shoulder to Overhead
3 Wall-walks
Max Double Unders in remaining time

-Rest 2 Mins Between Each-

Elite: 155/105lb STO, 5 WW
RX: 115/85lb
Silver: 95/65lb, Singles
Bronze: 45/35, Singles, Bear Crawl 25′

Tuesday 3/5

“STRENGTH”

E90s x 8 Sets
Alternating Between
Odd Sets: 5 Front Squats
Even Sets: 5-8 Strict Pull-ups

“CONDITIONING”

In a 15-Min Window:

“Karen”
150 Wall-Balls (20/14)

Directly Into

AMRAP in remaining time:
3 Muscle-Ups
10/8 Calorie Row

Elite: RMU, 15/12 Cal
RX: BMU
Silver: 6 Pull-ups
Bronze: 8 Ring Rows

Wednesday 3/6

“CONDITIONING”

AMRAP 20
2000/1600m Bike
40 Power Cleans
30 Toes-to-bar
10 x 60′ Suitcase carry

RX: 95/65lb, 53/35lb
Silver: 75/55lb, 44/25lb
Bronze: Hanging Knee
Raises

Partner Option: Trade Reps
Indy Option: All You!

Accessories: 3x
30s Weighted Plank
10 each Shoulder Y T W’s
10 Med Ball HS Curls

Thursday 3/7

“CONDITIONING”

Intervals:

1 x 1000m row
-Rest 3 Mins

Then 5 Sets of:
500m Row @ 1k Pace
-rest 90s b/t

Mobility
3-4 sets:
1 Min/Side Runners Lunge
5/5 Thread-The-Needle
10 Wall Shoulder Angels
1 Min Thoracic Opener on MB

Friday 3/8

24.2 Open Workout
Released Thursday Afternoon

Saturday 3/9

TBD

FOLLOW US ON SOCIAL

READ MORE

WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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