Workout of the Day (WOD)
Monday 3/16
Back Squat
Every 2:30 × 3 sets
2 Back Squats @78-82%
Emerald
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
Tuesday 3/17
Gymnastics
RIng muscle-ups
Forest Green
21-15-9
Calorie Air Bike (Women's Calories 16-12-8)
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike (Women's Calories 16-12-8)
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
Wednesday 3/18
Strict Press
Every 2:30 × 3 sets
2 Strict Press @78-82%
Pistachio
Every 2:00 (16:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
Thursday 3/19
Deadlift
Every 2:30 × 3 sets
2 Deadlifts @78-82%
Turquoise
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
GOAT DAY OPTION for 6 pm
Saturday 3/21
Spearmint
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or16x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell or Kettlebell Farmer Carry (70s/50s)
5 Burpee Box Get Overs (48/42) (or 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.