WOD 03.11.24

Strength:

Tempo Back Squat, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 14 mins of:
4 Strict Ring Dips
8 D-Ball Squats, 100/70 lbs
12 Plyometric Push Offs, 20/18 in

Post loads and rounds to beyond the whiteboard.

WOD 03.10.24

Team conditioning:

In teams of 3-4:

Complete as many rounds as possible in 14 mins of:
12/8 Echo Bike Calories
Bear Crawl, 15 yd
Sprint, 15 yd

*next athlete in line begins when the athlete aged finishes the echo bike

WOD:

3 rounds for time of:
50 American Kettlebell Swings, 1.5/1 pood
15 Burpees

Post rounds and times to beyond the whiteboard.

WOD 03.09.24

Midline:

Tabata Deadbug
Tabata Side Plank
Tabata Side Plank

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

4 rounds for time of:
30 Wall Balls, 20/14 lbs
10 Strict Pull-ups

Post reps and rounds to beyond the whiteboard.