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March 2026

2026-03-10

WOD 20 min AMRAP Cindy w/ 200m run 5 pull-ups 10 push-ups 15 air squats 200m run Total: 7 rounds + 15 air squats

2026-03-07

WOD 5 x 5 min AMRAP with 1 min rest between rounds complete alternating rounds with partner 1 – 3 pull-ups, 5 wall balls (20/14) 2 – 3 push-ups, 5 GHD sit-ups 3 – 5 kbs (53/35), 10 double-unders 4 – 3 box jumps, 5 hang cleans (75/55) 5 – …

2026-03-05

Warm-up 10 cal echo bike Stretches Strength 5 x 5 bench press 30 second plank between rounds 115, 135, 155, 155, 165 WOD 16 min EMOM 1 – 12 kb swings (44# and 53# on last round) 2 – 10 goblet squats (44#) 3 – 12 push press (75# and …

2026-03-03

Warm-up 10 cal echo bike stretching Strength 5 x 3 deadlifts increasing weight each round 225, 255, 285, 295, 300 WOD 10 x 250m row 90 second rest between rounds Time: average :51 – :57 each round. Total time: 23:58

2026-03-01

WOD “Deck of Cards” w/ Kat ♦️- side bends x2 (44/35) ♠️ – db push press (35/25) ♥️ – push-ups ♣️ – goblet squats (44/35) J – 15 db bench press (35/25) Q – 15 skull crushers (35/25) K – 15 1 arm row x2 (35/25) A – 25 in/out …