Tuesday 03/24/2026

Strength
Shoulder Press
Build up to a 1RM Shoulder Press

WOD
"Red Sox"
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)

*Score is slowest set.

Monday 03/23/2026

Strength
Build up to a 1RM Back Squat

WOD
"Jackie"
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups

Saturday 03/21/2026

WOD
"Spearmint"
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 20 Cal Bike)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (70s/50s)
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest
-Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off.
(Scored by Total Rounds + Reps)

Friday 03/20/2026

Strength 
Power Snatch + Snatch Balance
CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Snatch Balance @ RPE 7

WOD
"Lime Green"
6 Rounds For Time:
3 Wall Walks
9 Overhead Squats 95#/65#
12 Pull Ups