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March 16th WOD


Strength: Deadlift (90%)

1x8 @ 65%

1x6@75%

1x4 @ 85%

1x4 @ 95%

BEGINNERS/NEWER MEMBERS: 4X8 REPS..FOCUS ON FORM...NOT WEIGHT!

DB ROW 3x10

Conditioning: "The Chief" MY FAV WORKOUT!!

5 rds: 3min Amraps 3 Power Cleans (135/95) 6 Push-ups 9 Squats

GOAL IS 3 rounds each Amrap....BUT try and get 5!!!

Rest 1 minute. Repeat for a total of 5 rounds.

Post rounds completed for each of the 5 amraps


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)