Monday March 10th – Sunday March 16th

Posted: 04/10/2023 in WOD
  • Mon 10th
    • Power Snatch 3×3
      3 Power Snatch x 3 Sets @ 70% 1RM from Week 1SNATCH (Mon, Mar 27th)
    • Overhead Squat 3×3
      3 Overhead Squat x 3 Sets @ 70-80% 1RM SNATCH from Week 1(Mon, Mar 27th)
    • “Incredible Hulk”
      For Time:
      12 Burpee Box Get overs (30/24)
      24 Pull Ups
      12 Burpee Box Get overs (30/24)
      18 Chest to Bar
      12 Burpee Box Get overs (30/24)
      12 Bar Muscle-ups (or 24 Chest to Bar)
  • Tues 11th
    • “Dr. Bruce Banner”
      100-75-50
      Double Unders
      150-100-50ft
      Single Arm Overhead Dumbbell Lunge(50/35)
      25 GHD’s (or stick sit ups) after each set of lunges
    • Accessory
      10 min Rope Climb Practice OR 5 sets of 3 rope climbs (2 min./set)
  • Wed 12th
    • Clean 3×3
      3 cleans x 3 Sets @ 65-75% 1RM CLEAN from Week 1(Wed, Mar 29th)
    • “Kang The Conqueror”
      15:00 AMRAP
      5-4-3-2-1
      Strict Pull Up (overhang grip)
      Dumbbell Step Over (2x 50/35 to 20″)
  • Thurs 13th
    • Split Jerk 1×1
      10-15 min of practice
      Work up to weight with great form
      New to the move, STAY LIGHT and work form
    • “Don’t Make Me Angry”
      4 ROunds
      10 Right Arm Dumbbell Cleans
      10 Left Arm Dumbbell Cleans
      20 Box Jump Overs
  • Fri 14th
    • “Mean Green Rage Machine”
      Partner WOD:
      50/40 Cal Row
      50 Push Ups
      50/40 Cal Row
      100 Shoulder to Overhead (115/80)
      50/40 Cal Row
      50 Push Ups
      50/40 Cal Row
    • Skills and Drills: Ring Muscle Up
  • Sat 15th – EVOLVE – Sign up for time; qr code at the gym or on social media
    • Part 1: 0-10 min (8min cap)
      9-15-21
      Cal Bike (women: 7-12-17)
      Burpees
    • Part 2: 10-20 min (10 min amrap)
      Buy In: 400m run
      Max Rounds of
      20 Double Unders
      10 Single DB Hang Clean and Jerk (5/5) (50/35)
      5 Toes to Bar
    • Part 3:
      20-30 min
      Establish 1 Rep Max/Heavy Deadlift
  • Sun 16th
    • “Grandmaster’s Contest of Champions”
      For Time:
      80/65 Cal Echo
      100 Single Arm Dumbbell Push Press (50/35)

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