Wed., March 13, 2024

 WOD:

4 rounds for time of:

50-meter lunge
350-meter farmers carry

CW: 15# DB, 40# DB

LW: 15# DB, 25# DB

Tues., March 12, 2024

 WOD:

6 rounds for time of:

10 dumbbell shoulder press
10 dumbbell lunges

CW: 9:06 (30# DB)

LW: 7:45 (15# DB)

plus 25 Slam Balls

Mon., March 11, 2024

 WOD:

Complete as many rounds and reps as possible in 14 minutes of:

7 pull-ups (assisted?)
20 Dumbbell Thrusters
60 single-unders

CW: 4 rds., plus 7 PU. 20 DT (20# DB for T)

LW: 4 rds., plus 7 PU, 19 DT (15# DB for T)

Sat., March 9, 2024

 WOD:

Deadlifts

5, 5, 5, 5, 5

CW: 150, 160, 170, 180, 190#

LW: 105, 115, 120, 120, 120#

Wed., March 6, 2024

 WOD:

Shoulder press 1-1-1-1-1 reps

CW: 75, 75, 85, 85, 90

LW: 45, 50, 55, 55, 55

Push press 3-3-3-3-3 reps

CW: 75, 75, 80, 85, 90

LW: 55, 55, 60, 65, 65

Dumbbell bench press 5-5-5-5-5

CW: 30, 40, 40, 50, 50

LW: 15, 20, 20, 25, 25

Tues., March 5, 2024

 WOD:

30 deadlifts (145, 95)

60 toes-to-bars

30 front squats (85, 65)

Mon., March 4, 2024

 WOD:

21-15-9 reps:

Calorie row

Burpee

Sat., March 2, 2024

 WOD:

For time:

1,000-meter row
.5 mile ride
750-meter row
.4 mile ride
500-meter row
.3 mile ride
250-meter row
.2 mile ride

CW: 19:16

LW: 20:09