Mon. Mar 20th – Sun. Mar 26th

Posted: 03/20/2023 in WOD

  • Monday 20th
    • “Banana Pepper”
      3 Rds
      8 Overhead Squat (115/80)
      24 pull ups
      -at 10:00-
      3 rounds
      8 Power Snatch (115/80)
      24 Wall Balls (20/14)
    • Accessory:
      For Time: 100 Abmat Sit Ups
  • Tuesday 21st
    • “Jalapeno”
      For Time:
      32/26 Cal Echo Bike
      20 Handstand Push Ups
      24/20 Cal Echo Bike
      15 Hand Stand Push Ups
      16/12 Cal Echo Bike
      10 Hand Stand Push Ups
      8/6 Cal Echo Bike
      5 Hand Stand Push Ups
    • Accessory: Turkish Get-Ups
      5×2 reps (each side)
  • Wednesday 22nd
    • “Habanero”
      12 Min AMRAP
      1-3-5-7-9…
      Power Cleans (115/80)
      Front Squat (115/80)
      Burpee over Bar
    • Accessory
      4 sets for QUALITY
      100ft Single Arm Overhead Dumbbells Carry
      rest between sets as needed
  • Thursday 23rd
    • “Thai Pepper”
      3 Person Team
      250/210 cal Echo Bike
      6000/4800m Rower
      2 work at the same time and 1 rests
    • Skills and Drills: Ring Muscle Up Progression
  • Friday 24th
    • “Ghost Pepper”
      10 sets:
      10 Deadlifts (135/95)
      10 Push Ups
      100m Sprint (or 8×25′ Shuttle Run)
      -Rest 2 min between sets-
  • Saturday 25th
    • “Mayhem For Freedom”
      AMRAP 12 Min
      20 Toes 2 Bar
      40 Thrusters (45/35)
      100 Double Unders
  • Sunday 26th
    • “Cayenne”
      14-12-10-8-6 Cal Bike (14-12-10-8-6-4 women)
      21-18-15-12-9-6 Burpees

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