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WOD 12.03.2022 - 17.03.2022

Donnerstag, 17.03.2022

A. Record your best Back Squat 20 rep max lift.

B. 4 rounds for time of:

Handstand Hold, 1 min
Static Hang, 1 min
15 Dumbbell Shoulder Press, 50/35 lbs
15 Weighted Pull-ups, 50/35 lbs

Use 2 dumbbells for presses, 1 for pull-ups.

Mittwoch, 16.03.2022

A. Power Snatch 3-3-3-3-3

B. Complete as many rounds as possible in 20 mins of:

Run, 400 m
15 Toes-to-bars
10 Burpees

Dienstag, 15.03.2022

A. Bent Over Barbell Row 10-10-10-10-10
    Dumbbell Pull Over 15-15-15-15-15

B. 10 rounds for time of:

5 Burpee Box Jumps
10 Wall Balls, pick load
15/12 Row / Ski Erg / Bike Calories

Montag, 14.03.2022

A. Back Rack Reverse Lunge 10-10-10-10-10
    Bench Press 10-10-10-10-10

B. Complete as many rounds as possible in 15 mins of:

30 Russian Kettlebell Swings, 32/24 kg
60 Air Squats
30 Row Calories
60 AbMat Sit-ups
30 Assault Bike Calories

Sonntag, 13.03.2022

A. Log your best Power Clean 1 rep max lift.

B. CrossFit Games Open 22.3

For time:

21 Pull-ups
42 Double Unders
21 Thrusters, 95/65 lbs
18 Chest-to-bar Pull-ups
36 Double Unders
18 Thrusters, 115/75 lbs
15 Bar Muscle-ups
30 Double Unders
15 Thrusters, 135/85 lbs

Time cap: 12 mins

Samstag, 12.03.2022

A. 3 rounds for quality of:

Sled Pull (Hand Over Hand) Max Load, pick load, 15 m
10 Push-ups
20 Weighted Back Extensions, pick load

B. 5 rounds, 45 secs per station, for max reps of:

Kettlebell Farmers Walk, pick load
Rest 30 secs
Renegade Row, pick load
Rest 30 secs
Ring Support Alternating Knee Raise
Rest 30 secs
Goblet Squat, pick load
Rest 30 secs
Ski Erg Alt Arms Only
Rest 30 secs