Saturday 3/20/21

Saturday 3/20/21

WOD:

12 Minute Alternating EMOM

Minute 1: 200m Run

Minute 2: 20 Wall balls (20#/14#)

Minute 3: 10 Power snatch (115#/75#)

Accessory work:

3 Rounds of:

65 Seated banded leg curls

:30 Sandbag bear hug hold

Thursday 3/18/21

Thursday 3/18/21

WOD:

Hang Power Clean

15 Minutes to build to a heavy single

THEN:

3 Rounds for time

20/15 Calorie echo bike

10 Hang power cleans (135#/95#)

Mission Fit:

3 Rounds for Time

250m Row

200m Run

15/12 Cal. Bike

Wednesday 3/17/21

Wednesday 3/17/21

WOD:

With a 35:00 Running Clock

5 Minute AMRAP
Max calorie row/bike/ski
-Directly into:
10 Minute AMRAP
60 Double unders
30 Sit-ups
15 Russian kettlebell swings (53#/35#)
-Directly into:
5 Minute AMRAP
Max calorie row/bike/ski
-Directly into:
10 Minute AMRAP
10 Burpee box jump overs (24″/20″)
200m Run
-Directly into:
5 Minute AMRAP

Max calorie row/bike/ski

Mission Fit:

3 Rounds, Each For Time

10/7 Cal. Bike

5 Box Jump Overs

10 Wall Balls

5 Box Jumps Overs

10/7 Cal. Bike