WOD – Page 79 – Anywhere Fit

Monday 3/3

WARM UP

800 meter run

3 rounds:

3 deadlift

3 jump shrug

3 muscle clean

3 power clean

3 strict press

3 push jerk

SKILL

EMOTM 15:00:

12 deadlift

9 hang clean

6 shoulder to overhead

*Must complete all 3 minutes at the same weight to advance. Build to heaviest weight.

WORKOUT OF THE DAY

For time:

1 mile run

30 bar muscle ups

*Scale BMU to hardest version of a pull up. 20:00 time cap.

Hybrid

SKILL

Strict press

5 x 10

WORKOUT

20:00 AMRAP:

30 calorie bike

30 abmat situps

30 kb swings

30 hand release push ups

*Score total reps completed.

Saturday 3/1

WARM UP

3 rounds:

10 air squat

10 ring rows

10 calorie ski

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOTM 21:00:

5 back squat

10 pull up

15/12 calorie ski

RX: (275/185)

55+: (225/155)

Lv2: (315/215)

*Score total reps completed.

Friday 2/28

“25.1”

Thursday 2/27

WARM UP

800 meter run

3 rounds:

10 meter walking lunge

10 empty bar thruster

2 wall walks

SKILL

Turkish getup

5 x 5 each side

WORKOUT OF THE DAY

12:00 AMRAP:

10 meter handstand walk

10 thrusters

10 lateral burpees over the bar

RX: (95/65)

55+: (75/55)

Hybrid

SKILL

Deadlift technique

5 x 5

WORKOUT

For time:

1 to 10 wall walk

3 to 30 hanging knee raise

*20:00 time cap.

Wednesday 2/26

WARM UP

5:00 bike

3 rounds:

10 bench press

10 good mornings

3 rope climb to standing

SKILL

Romanian deadlift

3 x 7

*Bottom of lift should be mid shin level.

WORKOUT OF THE DAY

E4MOTM 16:00:

1 rope climb

30/24 calorie bike

AMRAP bench/floor press

RX: BW

55+: 3/4 BW

*Score total reps of bench/floor press

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

“Annie”

50-40-30-20-10

Double unders

Abmat situps

*Scale double unders to 3:1 singles

Tuesday 2/25

WARM UP

3 x rolling 100 meter row

*Every meter +/- target equals 2 burpees

SKILL

EMOTM 10:00:

10 sledge hammer strikes

10 handstand shoulder taps

*Start on either station.

WORKOUT OF THE DAY

For time:

2k row

2 mile run

*Score the 2k row split and the total time for the workout. 30:00 time cap.