2 March – 7 March 2020

Posted on March 1, 2020

Monday, March 2

Strength: Push Press 4-4-4-4-4

WOD: 12 Minute Ladder 3,6,9,12…

Clean N Jerk 73/115

Toes to Bar

 

Tuesday, March 3

WOD: 5 Rounds For Time

15 Goblet Squats 35/55

15 Hollow Rocks

40 Double Unders

15 Back Extensions

*40 Calorie Bike any time during the workout

* 25 Minute Time Cap

 

Wednesday, March 4

Strength: 2 Snatch Dead Lifts+ 2 Power Snatch x5

WOD: 12 Rounds for Time

3 HSPU’s

6 Box Jumps 20/24

1 Power Snatch 93/135

*17 Minute Time Cap

 

Thursday, March 5

Skill Work:  Bar Muscle Ups

WOD: 6 Rounds For Time

3 Bar Muscle Ups

12 Alternating Plank Ups

16 Russian Kettlebell Swings 35/55

*14 Minute Time Cap

 

Friday, March 6

Strength: Back Squat Max Reps at Body Weight (4 Attempts)

WOD: 3 Rounds

2 Minute AMRAP

15 Air Squats

8 Calorie Row

1 Minute Rest

 

WOD: 3 Rounds

2 Minute AMRAP

10 PVC Pipe Sit-Ups

10 Hang Cleans 63/95

1 Minute Rest

 

Saturday, March 7
WOD: 7 Rounds for Time
400 Meter Run
14 Alternating Plank Rows 35/55
14 Slamballs 25/40
*35 Minute Time Cap
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