March 18th - March 23rd

Monday
Strength:
3 x 8 Lunges, Post Heaviest Weight

Wod:
5Min Amrap
DB Snatches (50/35)
Then:
10 Min to find max
1 Clean + 1 Hang Clean (power or squat) complex

Tuesday
Strength:
Pendlay Row - Tabata
95/65, 115/75, 135/95
Post lowest number in 20 second interval

Wod:
15Min AMRAP
15 GTO 115/75
15 T2B
15 Front Squats 115/75
15 Bar Hops (over and back = 1)
15 Cal Row

Wednesday
Strength:
Bench 3 x 10
Then:
Row
5 x 1min Sprints, 1 Min rest inbetween
Record furthest distance rowed in 1 min

Wod:
"Annie"
50-40-30-20-10
Double Unders
Situps

Thursday
Skill:
Rope Climb Drills
Legless Progressions
Straight Leg up/Downs

WOD:
20Min AMRAP (45/35)
0-2Min = Russian Twists (tap tap = 1 rep)
2-4 Min = bicep curls
4-6 Min = Push Press
6-8 Min = Back Squat
8-10 Min = Heel Touches (over and back = 1 rep)
10-12 Min = Bent Over Row
12-14 Min = Push Ups
14-16 Min = Box Jumps
16-18 Min = Knee Raises
18-20 Min = Dips

Friday

OPEN 19.5!!!!

Saturday

25Min AMRAP - Partner WOD
5 pull-ups
10 back squats from floor (95/65) /
20 Double Unders

As Partner A works, Partner B will do 200m  Farmers Carry with KB 53/35, change hands as needed.

Partner A must complete round before switching.











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