Monthly Archives: March 2022

WODWeightliftingBench Press (7x7)Metcon (Time)4 Rounds 250m row 25 Wall Balls 20/14 25 Push ups

WODWeightliftingPower Snatch (6x3)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 5 Power Snatch 95/65 10 Burpees over bar 200m Run

WODMetcon (AMRAP - Rounds and Reps)30 MIN AMRAP 200m Farmers carry 53/35 20 KBs 53/35 200m Run 20 CFSU

WODMetcon (Time)10 Rounds 5 Pull ups 10 Wall Balls 25/20 15 HRPU 20 Air squats to med ball

WODWeightliftingDumbbell bench press (7x7)Dumbbell Fly (5x12)Dumbbell pullovers (5x5)

Hatch Week 11 Day 2WeightliftingBack Squat (1x5 @ 60%)Back Squat (1x5 @ 65%)Back Squat (2x5 @ 70%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 70%)Front…

WodWeightliftingDeadlift (5x5)Sumo Deadlift (5x3)

WODMetconSpring Ahead (Time)6 Rounds 400m Run 7 DB Snatch each Arm 70/50 11 T2B 7 Burpees 11 Wall Balls 25/20

Hatch Week 11 Day 1WeightliftingBack Squat (1x5 @ 60%)Back Squat (1x3 @ 70%)Back Squat (1x2 @ 80%)Back Squat (1x2 @ 90%)Back Squat (1x1 @ 95%)Back…

WODMetcon (Time)50 Power Snatch 75/55 50 Box jumps 24/20 100 Wall balls 20/14 50 Box jumps 24/20 50 Power Snatch 75/55