Mon March 27th – Sun April 2nd

Posted: 03/26/2023 in WOD
  • Mon 27th
    • Snatch 1×1
      Heavy Single Snatch (Single while maintaining good form!)
      10-12 min, rest as needed between sets
    • “Quantumania”
      14:00 AMRAP
      4 Burpees to 12″ target
      6 Alternating Dumbbell Snatch (70/50)
      8 Wallballs (20/14)
  • Tues 28th
    • “Cassie Lang”
      3 sets:
      21-15-9
      Calorie Row (women: 16-12-8)
      42-30-18
      Double Unders
      ***Rest 3 min between sets***
    • Skills and Drills
  • Wed 29th
    • Squat Clean 1×1
      Heavy Single (Single while maintaining good form!)
      10-12 min, rest as needed between sets
    • “Kang the Conqueror”
      15 min AMRAP
      5-4-3-2-1
      Strict Pull Ups (overhand grip)
      Dumbbell Step Over (2x 50/35 to 20″)
  • Thurs 30th
    • Split Jerk 1×1
      10-15 Min Practice
      -Stay light and focus on form
    • “Hank Pym”
      For Time:
      50 GHD’s or Stick Sit Ups
      50×25′ shuttle run
      50 Toes 2 bar
  • Fri 31st
    • “Ant-Man & Wasp”
      Teams of 2 (1:1)
      8 Rds each:
      3 Wall Walks
      9 Front Squats (95/65)
      10/8Cal Echo Bike
    • Accessory
  • Sat 1st
    • “Veb”
      21-15-9
      Dumbbell Deadlifts (70s/50s)
      42-30-18
      Push Ups
      -REST 5 MIN-
      21-15-9
      Sandbag Clean (100/70)
      Deficit Push Up (4″/2″)
  • Sun 2nd
    • “M.O.D.O.C.K”
      5-4-3-2-1
      Rope Climbs
      12/10 Echo Bike after each set of rope climbs

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