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March 7th WOD


Strength: Bench Press (90% of 1RM)

1x8 @ 60% (Warm up sets)

1x8 @ 65% (warm up sets)

1x6 @ (70%)

1x6 @ (80%

1x3 @ (90%)

1x2 @ (95%)

Tricep Ext: 3x10

Conditioning: 5 rds (12min CAP)

5 Rounds 30 Mountain Climbers 15 Sumo DL HP (95/65) 10 Push Ups


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Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(

Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters

PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE

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