030316 WOD
A. Three rounds NFT
100-meter run
5 wall-squats
10 good mornings with empty bar
10 front rack lunges with empty bar (5/side)
B. Every 3:00 for 18:00
Sets 1, 3, 5:
Row 250 meters
40 double-unders
20 sit-ups
Sets 2, 4, 6:
Run 200-meters
15 wall-balls
8/5 strict pull-ups
C. Mobility
Front delt smash 1:30/ side
Glute smash 1:30/ side
030216 WOD
A. OTM 8:00
Even minutes: 150-meter row
Odd minutes: 50-meter farmers carry AHAP
B. Every 1:30 for six sets
1 x push press
1 x jerk with 3-second pause in receiving position
Build to a challenging set of two reps
C. AMRAP 10:00
15 American kettlebell swings (53/35)
12 box jump-overs (24/20)
9 HR push-ups
D. Optional cash-out
Run 400 meters, then accumulate 3:00 in a front plank hold
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030116 WOD
A. Three sets of the following:
0:30 hollow rock / hold
0:30 rest
0:30 double-unders / single-unders
0:30 rest
0:30 KB oblique side bends (switch at 0:15)
0:30 rest
0:30 alternating dumbbell renegade rows
0:30 rest
B. EMOM 15:00 (5 sets)
Min 1: 100-meter run
Min 2: 8 power cleans (135/95)
Min 3: 10/8 ring dips
C. Tabata 4:00
Glute hip bridges (weight optional)
