WOD - Sat, Mar 21ENDURANCE (Time)In Teams of 22000m Row300 Double Unders100 Deadlifts 1500m Row250 Double Unders70 Deadlifts 1000m Row150 Double Unders50 Deadlifts MCx: 135/95, 185/135, 225/155MAx: 115/75, 135/95, 185/135MVx: 1500m, 1500m, 1000m, singles, 95/65, [...]

WOD - Fri, Mar 20CONDITIONING (Time)10-9-8-7-6-5-4-3-2-1Pull UpsShoulder to Overhead MCx: 135/95MAx: banded, 95/65MVx: ring rows, 65/45 GOALS + GUIDANCE: If you can, go unbroken for as long as possible on the pull ups. If you [...]

WOD - Thu, Mar 19STRENGTHBack Rack Lunge (Weight)Back Rack Lunges5 x 3, AcrossRest 2:00RPE 8/10 or 70-80%CONDITIONING (Time)6 Rounds200m Run12 Box Jump Over, 20" MAx: step up and overMVx: 150m, step up GOALS + GUIDANCE: [...]

WOD - Wed, Mar 18ENDURANCE (Time)5 Rounds15 Wall Balls10 Lateral Burpees Over Bar5 Hang Power CleansRest 2:005 Rounds15 Hang Power Cleans10 Burpees5 Wall Balls MCx: 20/14, 135/95, 95/65MAx: 14/10, 115/75, 75/55MVx: 10/6, in+outs, 75/55, 55/35 [...]

WOD - Tue, Mar 17INTERVALS (Checkmark)4 x AMRAP 317 KB Step up Overs17 KB Sumo Deadlift High Pulls 17 Plank KB Drag ThruRest 1 Minute MCx: 53/35MAx: 35/26MVx: 26/18 GOALS + GUIDANCE: With 1 kettlebell, [...]

WOD - Mon, Mar 16INTERVALS (Time)5 Rounds500/400m Row15 Strict Ring DipsRest 1 Minute MAx: 400/350m, banded for 10 repsMVx: 375/300m, 10 box dips GOALS + GUIDANCE: The 500/400m row will take just under 2 minutes [...]

03.16-03.22.2026

WOD - Sun, Mar 15CONDITIONING (Checkmark)10 x on the 3 minute5 Toes to Bar10 KB Swing200m Run MCx: 53/35MAx: knee up, 35/26MVx: v-up or leg lift, 26/18, 150m GOALS + GUIDANCE: Keep the toes to [...]

WOD - Sat, Mar 14Power Snatch (Weight)6 Rounds1 Power Snatch2 Hang Snatch*across GOALS + GUIDANCE: Work on straight arms for the power snatch and punching under the bar on the hang snatch. Stay light 6/10 [...]

WOD - Fri, Mar 13STRENGTHClean and Jerk (Weight)EMOM 71 High Hang Squat Clean2 Jerks*across GOALS + GUIDANCE: Work on pulling under the bar VERY quickly, and not on the weight. The jerks can be push [...]