WOD

Thursday – 200312

SWOD 4 sets of: Overhead Press x 4 reps – AHAP Lying Triceps Extensions x 20 reps Hollow Hold x 45 seconds (accumulated if needed) WOD For time (13 min cap): 20-18-16-14-12-10 of KB Swings (70/55) 10-9-8-7-6-5 of Strict Pull Ups ………. BURN 5 x

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Wednesday – 200311

SWOD 3 sets of: Back Squat x 5 reps @ 25-30% Barbell 21’s (7 bottom half, 7 top half, 7 full) – AHAP DB Shrugs x 20 reps WOD For time: Run 1 mile – rest 5 minutes – Run 400m ………. BURN 25 min

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Tuesday – 200310

SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to Free Handstand, extend to wall 3) 36″ Line – Kick up to Free Handstand, walk to wall 4) Freestanding Handstand

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Monday – 200309

SWOD Back Squat 5 reps @ 65% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% WOD Complete as many reps as possible in 12 minutes of: 3-6-9-12-15-etc… Wall Ball Shots (20/14) Box Jumps (24″/20″) Shuttle Sprint (10m)

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Saturday – 200307

WOD In teams of 4, complete 4 rounds for time of: 400m Sled Pull 40 Alternating Burees Note: Load team’s average weight on sled Team travels in a train: – P1 Pulls the sled – P2 2-hand Farmer Carry (45’s) – P3 1-hand Farmer Carry,

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Friday – 200306

SWOD 15 minutes to work up to a heavy single Clean & Jerk for the day WOD For time (10 min cap): 30 DB Thrusters (50’s/35’s) 50 Wall Ball Shots (20/14) 150 Double Unders ………. BURN “Georgie” (21 min cap) Buy-in: 65 Sit-Ups then, AMRAP

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Thursday – 200305

SWOD Bench Press 5 reps @ 65%, 75%, 80%, 82.5% then, 3 sets of: Banded Triceps Pushdowns x 25 reps Close-grip Push Ups x 10 reps Note: Superset these, then rest 2 minutes and repeat WOD Complete as many rounds and reps as possible in

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Wednesday – 200304

SWOD Back Squat 2 reps @ 75% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% Note: Base %’s off of adjustments from 90% AMRAP. WOD For time (12 min cap): Run 400m 15 Back Squats (225/155) Run 400m 12 Back Squats

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Tuesday – 200303

SWOD Tabata Burpees – rest 3 minutes – Tabata Burpees WOD Every minute on the minute for 24 minutes: Minute 1 – 10 Pull Ups Minute 2 – 8 Handstand Push Ups Minute 3 – 30 second Hollow Hold/ 30 second Superman Hold* *Perform Hollow

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Monday – 200302

SWOD Every 30 seconds for 15 reps, complete: Power Snatch x 1 rep – HEAVY – maintain same weight for all reps – WOD Every 5 minutes for 25 minutes (5 rounds), complete each for time of: 8 Power Snatch (115/75) 16 Overhead Squats (115/75)

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