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March 2, 2022 WOD

Following a 30 minute clock:

0:00 - 9 Barbell Back Squat

2:00 - 7 Barbell Back Squat

4:00 - 5 Barbell Back Squat

6:00 - 3 Barbell Back Squat

9:00 - 15 Barbell Back Squat

Rest until the 13:00 mark.


At 13:00, Every 3 Minutes on the minute for 4 sets (Until 25:00)

8 (Forward/Right Leg) Barbell Back Rack Lunge

8 (Forward/Left Leg) Barbell Back Rack Lunge


From 25:00-30:00, 5 minute AMRAP

10 (Single Leg/Left) Glute Bridge

10 (Single Leg/Right) Glute Bridge

5 Plank Complex


**Plank Complex: 1 Rep = Plank Knee to Elbow Right + Plank Knee to Elbow Left + Forward Reach Right + Forward Reach Left

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Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

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