| Gross Strength |
| SDL 5 x 8 E2M (Set 8RM) |
| WOD |
| Sumo Deadlift High Pull: 12 (#95/#65) Muscle Clean: 10 S2O: 8 AMRAP: 10 Minutes |
Saturday, March 11, 2023
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Category Archives: WOD
Friday, March 10, 2023
| Gross Strength |
| P 10 x 1 OTM (HAP) |
| WOD |
| Row: 1k Weighted Step-up: 50 (#35/#25) Toes to Bar: 40 Pull-up: 30 For time |
Thursday, March 9, 2023
| Gross Strength |
| FSQ 5 X 3 E2M (@90% of 3RM) |
| WOD |
| :20/:10 x 32 Intervals Ball Slam (#30/#20) Dumbbell SN (1/1 – #40/#30) Push-up AbMat Cycle Through |
Wednesday, March 8, 2023
| Gross Strength |
| DL 5 x 5 E2M (HAP) |
| WOD |
| Air Squat: 50 Muscle SN: 15 (#75/#55) 3 Rounds for time |
Tuesday, March 7, 2023
| Gross Strength |
| BP 10 x 10 E2M GVT (@70% of 2RM) |
| WOD |
| Bar MU: 3 (or C2B) Wall Ball: 10 (#20/#14) AMRAP: 7:00 |
Monday, March 6, 2023
| Gross Strength |
| BSQ Set 1 RM |
| WOD |
| :30/:30 x 21 Row Bike of Choice Burpee :30 Max Effort/:30 Rest – Rotate through |
Sunday, March 5, 2023
| Gross Strength |
| RDL 5 x 8 E2M (Set 8RM) |
| WOD |
| Thruster: 3 (#95/#65) Rack Lunge Steps: 6 Swing: 9 (24kg/16kg) AMRAP: 15 Minutes |
Saturday, March 4, 2023
| Gross Strength |
| Box Squat: 10 Sets of 3 Reps (Set up to parallel with the knee – HAP – No time domain) |
| WOD |
| Pull-up: 3 Push-up: 6 Air Squat: 9 AMRAP: 10 Minutes |
Friday, March 3, 2023
| Gross Strength |
| N/A |
| WOD |
| Starting with a 6 min time cap, complete as many reps as possible of: 5 Wall Walks 50 Double Unders 15 Snatches, 95/65 lbs 5 Wall Walks 50 Double Unders 12 Snatches, 135/95 lbs If completed before the 6 min time cap, add 3 mins and complete: 20 Strict Handstand Push-ups 50 Double Unders 9 Snatches, 185/125 lbs If completed before the 9 min time cap, add 3 mins and complete: 20 Strict Handstand Push-ups 50 Double Unders 6 Snatches, 225/155 lbs |
Thursday, March 2, 2023
| Gross Strength |
| SDL 10 x 2 OTM (HAP) |
| WOD |
| Partner WOD P1/P2 Air Squat: 1 to 10 x 1 Push-up 1 to 10 x 1 AbMat 1 to 10 x 1 Swing: 1 to 10 x 1 (24kg/16kg) |
Chemical City CrossFit 