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!!! -

Friday 3/29/2024

Gymnastics 
Take 10-15 min to practice Handstand Push-ups and work on efficiency.

WOD
"Between the Lions"
Every 4:00 (4 sets)
10 Hang Power Cleans 155#/105#
15 Strict Handstand Push-Ups
10 Hang Power Cleans 155#/105#

*Score is slowest set

Thursday 3/28/2024

Strength 
Deadlifts:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Out of the Box"
Teams of 2 For Time:
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row

*Break up however you see fit.

Wednesday 3/27/2024

Strength 
Power Snatch
Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Reading Rainbow"
For Time:
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2x70/50) after each set