WODS 3/10/25

Monday 3/10

“STRENGTH”

Every 2:00 x 8 minutes:

6 Deadlifts (185/125)

4 Hang Power Cleans

2 Front Squats

“CONDITIONING”

3 Rounds Each For Time:

21 Calorie Bike

15 C2B Pull-ups

9 Box Jump Overs (24/20)

REST 2:00 between sets

Tuesday 3/11

“STRENGTH”

4 Sets in 12 minutes:

6 Alt. DB Bench Press

Note: R+L = 1 rep / Hold top

“CONDITIONING”

For Time:

50 Air Squats

50 Push-ups

50 Reverse Lunges

50 KBS

50 Alt. Box Step-ups (24/20)

50 V-ups

“FINISHER”

3 Rounds for Quality:

120ft R+L OH Carry

10 R+L Half Kneeling Paloff Press

8 R+L Lateral Raise

Wednesday 3/12

Teams of 2. One person completes full round.

AMRAP 20 minutes:

3 Shuttle Runs (d/b=1)

9 Thrusters (95/65)

9 Bar Facing Burpees

Goal: Under 2:00/round)

“FINISHER”

For Time:

100 Abmat Sit-ups

Thursday 3/13

“CONDITIONING”

Every 1:00 x 20 minutes, alternate between:

18/10 Erg Bike Calories

50 Jump Ropes

12/9 Calorie Row

30s Plank Hold

“FINISHER”

3 Rounds for Quality:

15 Glute Bridge

15 DB Hammer Curls

15 Banded Tricep Extensions

Friday 3/14

Open 25.3

Saturday 3/15

“CONDITIONING”

Teams of 2.

I

Part 1:

For Time:

1-mile Run Relay (Alt. 400m)

Rest = Time to complete relay

Part 2:

For Time:

2k Row

50 Push Press (75/55)

1500m Row

40 Push Jerks (95/65)

1k Row

30 Clean & Jerks (115/75)

*Split Distance & Reps as Needed