Mon March 6th – Sun March 12

Posted: 03/07/2023 in WOD
  • Mon March 6th
    • Power Clean + Push Jerk 10×5
      5 Power Cleans and Push Jerks (+15 lbs from week 1)
      Reps should be touch and go
    • “Little Mermaid”
      For Time:
      Buy in: 400 m run
      into 5 rds of:
      5 strict Pull Ups
      5 stricts HSPU
      15 Abmat Sit ups
      into
      Cashout: 400m run
  • Tues March 7th
    • Deadlift 5×2
      2 deadlifts x 5 sets @85% of heavy single from week 1
    • “Under the Sea”
      For Time:
      5 sets
      10 Dumbbell Box Step Ups (50s/35s)(24/20)
      20 Push Ups
      –Rest 0:30 between sets–
  • Wed March 8th
    • Back Squat 5×2
      2 back squats x 5 sets @85% of heavy single (week1)
    • “Ariel + Prince Eric”
      24/19 Cal Echo Bike
      20 Toes 2 Bar
      15 OH Squats (95/65)
      20 Bar facing Burpees
      15 OH Squats (95/65)
      20 Toes 2 Bar
      24/19 Cal Echo Bike
  • Thurs March 9th
    • Bench Press 5×2
      2 bench press x 5 sets at 85% of heavy single from week 1
    • “King Triton”
      AMRAP 18:00
      Teams of 2 (1:1)
      14/11 Calorie Row
      14 Alt. Jumping Split Lunges (7/leg)
  • Fri March 10th
    • “Ursula”
      Every Min (20:00)
      Min 1: 50 Double Unders
      Min 2: 3 Squat Snatches (135/95)
      Min 3: 8x25ft Shuttle Run
      Min 4: 15 GHD/Stick Sit ups
  • Sat March 11th – Bring a Friend Day!
  • Sun March 12th
    • “Max”
      8 Rds:
      15 KB Swings (53/35)
      45 unbroken single unders

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