WOD

March 28, 2024

Every 1 min for 20 mins, alternating between:1 Power Snatch, 80% 1RM15 Box Jump Overs, 24/20 in1 Power Snatch, 80% 1RM60 Double Unders Post Work3 rounds for quality of:10 L/10 R Side Plank Pulses10 Weighted Straight-leg Sit-ups

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March 27, 2024

“Murph” prep! If we have good weather feel free to stick with all running for each 3 round variation, especially if you plan to tackle “Murph” at the end of this cycle. Part 13 rounds for time of:Run, 800 m15

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March 26, 2024

For time:7 Rope Climbs50 Toes-to-bars100 Kettlebell Swings, 70/53 lbsGoal: Sub 15 mins Post Work3 rounds for quality of:Recovery Row, 2 mins5 L/5 Rx [ 1 Reverse Lunge + Banded Lat Stretch ]7 Roll Over V-Sits

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March 25, 2024

New programming cycle starts today! Next 3 weeks…Box Squats. Part 1Box Squat1×1 Part 2Tempo Back Squat10-8-6 Accessory WorkFor quality:3x 8 L/8 R Bulgarian Split Squats, pick load3x 16 Kettlebell Seesaw Press, pick load3x 8 L/8 R Half Kneeling Wood Chops,

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March 23, 2024

With a Buddy, For time:4 Kettlebell Front Squats, pick load4 Kettlebell Push Press, pick loadBear Crawl, 100 ft6 Kettlebell Front Squats, pick load6 Kettlebell Push Press, pick loadBear Crawl, 100 ft8 Kettlebell Front Squats, pick load8 Kettlebell Push Press, pick

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March 22, 2024

Part 1Every 1 min for 15 mins, alternating between:12/10 Bike Calories5 Strict Pull-ups20 Weighted Sit-ups, pick load Directly into… Part 2Every 1 min for 15 mins, alternating between:15/12 Row Calories5 Strict Handstand Push-ups15 Weighted Hip Extensions, pick load Post WorkFor

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March 21, 2024

Stretch and Strengthen For quality:12 Reverse Nordic CurlsStanding Hamstring Stretch, 1 minKneeling Glute Stretch, L 1:30 mins/R 1:30 mins2x 10 Spanish Squats, pick load200 Seated Banded Leg CurlsBanded Lateral Walk, 2x L 50 ft/R 50 ft12 Eccentric Dumbbell Pull Overs,

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March 20, 2024

Re-test from 1/31/24 6 rounds for time of:4 Clusters, 155/105 lbs12 Box Jumps, 30/24Goal: Sub 8 mins Post Work4 rounds for quality of:6 L/6 R Weighted Sit-ups, pick load10 L/10 R Side Plank Banded RowsStatic Bird Dog Hold, L 20

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March 19, 2024

For time:Sled Drag, pick load, 600 m 10 L/10 R Single Arm Kettlebell Clean & Jerks, 35/26 lbs20 Barbell Good Mornings, 45/35 lbsBanded Plank Hold, 30 secs80 Bike Calories10 L/10 R Single Arm Dumbbell Snatches, 35/26 lbs20 Barbell Romanian Deadlifts,

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March 18, 2024

Heavy Day Retest / Deload Week: Part 1Front Squat 1×1*find a heavy single in 20 minutes Part 2Bench Press 1×2*find a heavy single in 15 minutes Accessory WorkAMRAP in 9 mins of:Lunge Hold, L 20 secs/R 20 secs8 L/8 R

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