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March 8th WOD


"WOD for Days Son"

" Pre Game"

EMOM 10 minutes

Odd- 12 Box Jump Overs

Even- 8 Burpees

Conditioning:

20 Min Amrap

3 Power Snatch

3 HSPU

3 Power Snatch

6 Hspu

3 Power Snatch

9 HSPU

6 Power Snatch

12 HSPU

6 Power Snatch

15 HSPU

6 Power Snatch

18 HSPU

9 Power Snatch

21 HSPU

9 Power Snatch

24 HSPU

9 Power Snatch

27 HSPU

12 Power Snatch

30 HSPU

12 Power Snatch

33 HSPU

12 Power Snatch

36 HSPU

And so on .. Snatches stay consistent for 3 rounds and HSPU always increase by 3


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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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