Monday 03/07/2022

Strength
POWER SNATCH
Build to Heavy Set of 10
Power Snatch

WOD
“NINTENDO”
AMRAP 9:
21 Deadlifts 115#/75#
15 Toes to Bars
9 Power Snatches 115#/75#

*Score = Rounds + Reps

Saturday 03/05/2022

WOD
“TRI SPRINT INTERVALS V2”
5 Rounds, in Teams of 2:
AMRAP 4:
30 x 10 Meter Shuttle Runs 
30/20 Calorie Bike
Max Calorie Row

Rest 3 Minutes Between Rounds 
Break up work however you see fit. Only 1 athlete works at a time.
*Score = Sum Total Row Calories

Thursday 03/03/2022

WOD
"MR. BLISTER"
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row

Score: Total Reps of Push-ups + Row Calories

Wednesday 03/02/2022

Strength
OVERHEAD SQUAT 
Build to Heavy Set of 10

*Score = Heaviest Load

WOD
“THAT’S ENOUGH”
AMRAP 2-2-2-3:
2 Rope Climbs
12/9 Calorie Bike
Max Overhead Squats 95#/65#

Rest 1 Minute Between Sets 
*Score = Sum Total Reps