WORKOUT OF THE DAY
March 25

Photo credit:  Jon Parthum

Conditioning:

30 min EMOM (Alternating):

Min 1: 150m Row
Min 2: 10 Box Jump Overs (24/20″)
Min 3: 25 DU

Repeat

“The Chief”

Strength:
10 min EMOM (Alternating):
Evens: Max Rep Strict Pull-ups
Odds: 35 Second Hollowrock Hold

Conditioning:
“The Chief”

3 min AMRAP:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute then repeat, for a total of 5 rounds. 

March 23

Strength:
Thruster: 15 min to eastablish 5RM

Conditioning:
For time:
40 Thrusters* (115/75#)
*EMOM 5 bar facing burpees

Bitchy Nancy

WOD:

For time:

Buy-in: 30 Burpees

“Nancy”
5RFT:
400m Run
15 OHS (95/65#)

Buy-out: 30 Burpees

Open 15.4

Open Workout 15.4

8-minute AMRAP:

3 handstand push-ups
3 cleans (185/125#)
6 handstand push-ups
3 cleans
handstand push-ups
3 cleans
12 
handstand push-ups
6 cleans
15 
handstand push-ups
6 cleans
18 
handstand push-ups
6 cleans
21 
handstand push-ups
9 cleans
Etc., following same pattern

March 19

Strength:
Romanian Deadlift: 10-10-10

Hollowrock Holds: 5 x 35 second hold

Conditioning:
In teams of 2:
15 min AMRAP:
250m Row*
*1:1 Work/Rest

March 18

Strength:
4 Sets:
5 Strict Pull-ups, then max rep kipping pull-ups*
*Do not let go of the bar between strict and kipping sets

Conditioning:
For time:
100 DU
50 KB Swings (32/24kg)
75 DU
25 KB Swings
50 DU
15 KB Swings
25 DU
7 KB Swings

March 17

Strength:
Backsquat: 2-2-2-2-2*
*3 second pause at the bottom of each rep

Conditioning:
2RFT:
800m Run
50 Air Squats
50 Box Jumps
50 Sit-ups
200m Sprint

March 16

Strength:
15mins to est heaviest jerk (push or split)

Conditioning:
21-15-9
Hang power cleans (135/95#)
S2OH
Over-the-bar Burpees

March 14

WOD:

In teams of 2:

3 min AMRAP:
1 Power Snatch @ 75-80% of 1RM*
*Switching back and forth with Partner after every rep

Then,

5 min AMRAP:
5 KB Swings (24/32kg)*
*Switching back and forth with Partner after every 5 reps

Then,

For time:
20 Deadlifts (225/155#)
40 Goblet Squats (32/24kg)
60 Box Jumps (24/20″)
40 Goblet Squats
20 Deadlifts

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