March 25th - March 30th

BONUS DAY on Thursday :)
Fun Challenge for free gear!

Monday 

Strength:
Back Squat 5-5-5

WOD:
18MIN AMRAP
5 x hang snatch
10 x overhead squats
15 x pull-ups
500m row
95/35

500m row = 1 rep.

Tuesday

Strength:
Within a 25 minute cap:
Run 1 mile then; Strict Press sets of 5
*score your highest set of 5*

WOD:
6MIN AMRAP

6 x push press 175/115
12 x box jumps

Rest 2 minutes

6MIN AMRAP

12 x Ring Dips
24 x KB Swings
KB = 53/35

*Score total rounds + reps for both AMRAPS combined*

Wednesday

Strength:
Within 25 minutes:
Power Clean 5 - 5 - 5
Ascending weight, scoring heaviest load.
IF finished early, Add weight over 100% and do clean high pulls for sets of 6-8 reps.

WOD
14Min EMOTM
2 x Power Cleans 155/105
Odd Minutes = C2B pull-ups
Even Minutes = handstand push-ups
*Score total pull-ups and pushups*

Thursday

BONUS DAY: Double Under Challenge! Highest Unbroken set gets a free Primal RX Jump rope!!

Strength:

Front Squats 5 - 5 - 5
ascending weight, post highest 5 rep set

WOD:

4 RFT
25 x KB Snatch
50 x Double Unders
25 x Russian Med Ball Twists 20/14
50 x Jumping air squats
KB = 53/35

22min cap


Friday

Strength:
Muscle Ups and Muscle Up transitions practice
*score highest unbroken set of transitions or muscle ups and declare bar or ring*

WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
1-2-3-4-5-6-7-8-9-10
Burpees over bar

20 minute cap

Saturday

Partner Warm-up:

With a partner, 150 Wall balls. (Karen)
Partner A rows 500m while
Partner B does wall balls

Swap partners every 500m until 150 wallballs are completed.

WOD:

Run 800m
20 SDHP 95/65
30 Box jumps 24/20
40 pull ups
50 KB swings 53/35
40 Sit ups
30 GTO 95/65
20 Goblet squats 53/35
Run 800m