Saturday 3/30/2024
/WOD
"Mr. Wizards World"
Teams of 4 For Time:
5 sets (each)
15/12 Calorie Air Bike)
10 Back Squats 185#/125#
- The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! -
Wednesday 3/13/2024
/Strength
Bench Press
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
WOD
“Call me beep me, if you wanna reach me”
For Time:
30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2x50#/2x35#)
Saturday 3/9/2024
/WOD
“Don't put twinkies on your pizza"
Teams of 2
3 sets (each/1:1) For Time:
3 Rounds
15/12 Calorie Air Bike
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups
Wednesday 3/6/2024
/Strength
Power Clean & Jerk
Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.
WOD
“Leave him, he’s a straggler. Stragglers must be left to fend for themselves”
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls 20"/14"
Even: 12/10 Calorie Air Bike
-rest 2:00 -
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters 95#/65#
Even: 12/10 Calorie Air Bike
*Scale accordingly. Score is total completed rounds.
