Daily WOD (workout of the day)

SATURDAY 3/21/2020

A) Deadlift (C3/W2)
5@40% 5@50% 3@60%
3@70% 3@80% 3+AMRAP @ 90%
*Rest as needed b/t working sets
*Record your data

B) 12 minute AMRAP w/ Partner:
10x Box Overs (24/20)
10x Wallballs (20/14)
*Rest 2 Minutes
100x Thrusters
(Switch every 5 reps)
*Rest 2 Minutes
6 Minute AMRAP
5x Box Overs
5x Wallballs

FRIDAY 3/20/2020

A) Bench Press (C3/W2)
5@40% 5@50% 3@60%
3@70% 3@80% 3+AMRAP @ 90%
*Rest as needed b/t working sets
*Record your data

B) 3 Sets, No Time Component:
10x Hammer Curls
10x Skull Crushers
10x Y-T-W DB Flyes

C) 5 Rounds For Time:
200m Run
40m Bear Crawl
5x Strict Handstand Push-ups

TUESDAY 3/17/2020

A) In 12 Minutes, Establish a Heavy/High Quality:
3x Snatch-Grip Deadlift
2x Hang Power Shrug
1x Hang Squat Snatch

B) Accumulate in as few sets as possible:
3 Min Weighted Plank
2 Min Hollow Hold w/ Band
1 Min L-Sit on Paralettes

C) 2 Sets Of 5 Minute AMRAP w/ 2 min Rest b/t AMRAPS
1x Power Clean
1x Burpee Over Bar
*Add +1 rep to each movement/each round

MONDAY 3/16/2020

A) Strict Press (C3/W2)
5@40% 5@50% 3@60%
3@70% 3@80% 3+AMRAP @ 90%
*Rest as needed b/t working sets
*Record your data

B) 1 Set, No Time Component:
10—>1 Pull-Ups
1—>10 Dips

C) Every 4 Minutes Until Completed (50x Devil Presses @ 35/25)
Run 300m
5x Box Jumps (24/20)
M.R. Devil Presses w/ remaining clock time

SATURDAY 3/14/2020

A) Bench Press (C3/W1)
5@40% 5@50% 3@60%
65% 5@75% AMRAP @ 85%
*Rest ~2 Min b/t working sets
B) Filthy 50
50x Box Jumps (24/20)
50x Jumping Pull-ups
50x kB Swings (50/35)
50x Walking Lunges
50x Knees to Elbows
50x Abmat Sit-ups
50x Wallballs (20/14)
50x Burpees
50x Double Unders
50x Sumo DL High Pulls (53/35)