Blog Posts

Monday 3/21/22

3/20/2022

Squat Clean & Jerk On the Minute x 15
Scale to Power Cleans

For Time [20 Minute Cap]:

10-1 Clusters (95/65)

200 Meter Run

Saturday 3/19/22

3/18/2022

Deck of Cards

Clubs: Ab/core move of choice
Diamonds: KB SLR deadlift
Spades: Ball Slam with full overhead reach
Hearts: Squat of choice

Friday 3/18/22

3/17/2022

That's right Chelsea, Sandi is one badass Momma!

AMRAP 18

15 KB Swings
12 Box Step-ups
9 V-ups
250 m row

Thursday 3/17/22

3/16/2022

AMRAP 30 (Partner WOD)

40 Wall Balls
40 Alternating Dumbbell Snatches
20 Medball Cleans
20 Burpees Over Dumbbell

Note: partition reps as desired

WedneSDAY 3/16/22

3/15/2022

AMRAP 16

10 Chest to bar Pull-ups or Ring Rows
10 Dumbbell Floor Press or Hand Release Push-ups
10 Air Squats 45/35

Post WOD: 3 Rounds for quality

10 Supine Dumbbell Pull-Overs
10 Tricep Extension
10 Dumbbell Chest Fly

Tuesday 3/15/22

3/14/2022

8 rounds for time of:

Run 400 meters
Rest 90 seconds

Beginner Option: 5 rounds for time of:

Run 400 meters
Rest 90 seconds

Scaling: Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds. Bike or row acceptable alternatives if knees, feet, or hips are a problem