WOD 03.23.2023

Every 2:30 for 5 Sets
1 Power Clean
2 Hang Squat Cleans
3 Push Jerks
(Unbroken)
@75% of 1 Rep Max Clean and Jerk

“Tallahassee”
For Time:
10 Squat Cleans
10 Shoulder to Overhead
8 Squat Cleans
8 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
4 Squat Cleans
4 Shoulder to Overhead
2 Squat Cleans
2 Shoulder to Overhead
Load: 135/95lb or 60% of 1 Rep Max Clean and Jerk

WOD 03.16.2023

Bench Press
Every 2:00 for 7 Sets
1) 3 @ 60%
2) 2 @ 70%
3) 1 @ 80%
4) 1 @ 90%
5-7) increasing to find a new 1 Rep Max

“Marlin”
6:00 AMRAP
5/5 Bulgarian Split Squats 50/35
10 Deficit Push-Ups on 35# Plates
8 Strict Pull Ups

Rest 2:00 minutes

6:00 AMRAP
10 Goblet Squat 50/35lb
10 Lateral Burpees Over DB
10 Pull-Ups

WOD 03.15.2023

“Crush”
20:00 EMOM
min 1: 50ft Dual KB Front Rack Lunges 53/35
min 2: 15 V-Ups
min 3: Max Rope Climbs
min 4: Rest

Wear long socks and pants. Protect your legs

If Time:
Bodybuilding Finisher
4 Sets, For Quality
10/10 Single Arm DB Rows
15 Tall Kneeling Banded Lat Pull-Downs
10 Hollow Body Weighted Maltese Raises

WOD 03.14.2023

Every 2:00 minutes, 7 Sets
1 Clean and Jerk

Starting @ 75% of 1rm and increase load each set

Build up to a new 1 Rep Max Clean and Jerk (can be Power or Squat Clean)

“Bruce”
12:00 AMRAP
1 Round of “DT”
50 Double Unders
2 Rounds of “DT”
50 Double Unders
3 Rounds of “DT”
50 Double Unders
…Continue until 12:00
Load: 155/105lb,