Thursday, March 28, 2024

PRE: 4 Rounds of 2:00 on, 2:00 Off: 15 C2B Pull-ups, 15 Wallballs (20/14)

WOD: For time: 10 Rounds:

-3 Shuttle Runs (50')

-3 Clean & Jerks (155/105)

*Time Cap: 10 minutes.

POST: 50-40-30-20-10: Sit-Ups, 10-8-6-4-2: Dual KB Deadlifts (80/62)

Donna RahnComment
Wednesday, March 27, 2024

PRE: Movement Standards

WOD: Partner Day! On the 1:30:

-30 DU (x2 Singles)

-10 Amer. KB Swings (70/53)

.-Max Cal Bike/Row/Ski

*Partners alt. 1:30 intervals until 200/170 Cals are complete.

POST: 3 Sets: 16 KB Goblet Reverse Lunges, 24 HS Shoulder Taps, 32 DB Russian Twists

Donna RahnComment
Tuesday, March 26, 2024

PRE: 5 Rounds: 6 Push Presses (115/75, increase in load each set), 3 Bar/Ring Muscle-ups

WOD: For Time:

-50/35 Cal Bike/Row/Ski

-35 Burpee Box Overs (24/20)

-20 Overhead Squats (155/115)

-35 Burpee Box Overs

-50/35 Cal Bike/Row/Ski

POST: 2 Sets: 1:00 Plank, 50 Banded Pull-Aparts, 25 Banded Tricep Push Downs

Donna RahnComment