Ben's WOD 3/3, 3/6, 3/7, 3/8

3/3

G WOD:

8 minute AMRAP

10 air squats
5 burpees
10 sit-ups
5 ring rows

WOD:

10 minute AMRAP

400m run
20 single arm DB press 45#
15 KB swings 55#

score: 3 full rounds

3/6

Strength:

Establish 1RM for press & back squat

press: 120#
back squat: 205#

WOD:

Run 200m
15 thrusters 95#
20 pull-ups
Run 400m
20 pull-ups
15 thrusters
Run 200m

time: 8:15

3/7

practice OHS & C2B

WOD:

EMOM 12 min

Odd: 5 sit-ups, 5 burpees
Even: 5 jumping squats, 5 SDHP 75#

increase by 1 rep each minute until failure and then decrease by 1 rep

I made it to 12 reps

3/8

14.2

score: 61

Partner WOD:

While one team runs 400m, the other teams do Atomic Push-ups and Ring rows. Cycle through 4 times.