Monday March 11

Monday March 11

Strength

Build to a heavy single Overhead Squat

W.O.D

“Pins and Needles”

AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Open/Performance – as written
Fitness – 75/45

Recovery
10-15 Reverse Hyper
10-15 Hip Extension
15 Band Pull Aparts
1 Wall Climb + 5-10 Shoulder Taps

Saturday March 9

Saturday March 9

“Rowing DumbBell DT”

20min AMRAP

Teams of 2

Teammates Alternate Complete Rounds

12 DB Deadlifts

9 DB Hang Power cleans

6 DB Push Jerks

200m Row

Open 50/35

Performance/Fitness 35/20

*DB are in pairs

*teammates complete full rounds before rotating

*Log total rounds and reps

 

Friday March 8

Friday March 8

WORKOUT 19.3

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups
50 strict handstand push-ups

200-ft. handstand walk

50/35 DB

Thursday March 7

Thursday March 7

Strength

1 Push Press + 1 Jerk

Build to a heavy complex

W.O.D

“Compensate”

EMOTM for 10min:
8 Russian Kettle Swings 70/53
8 Burpees

(both movements will be done in the same min of work)

Post total Reps which would = 160 if successfully accomplished. If you can’t complete all reps within the min, take the next min off and start again.

Open/Performance – as written
Fitness = 53/35

Recovery: Aerobic Capacity
ROMWOD/Crossover Symmetry

Aerobic Capacity 

“Daytona”

6 Sets

500m Row

*Equal Rest

*Record slowest 500m

 

 

Wednesday March 6

Wednesday March 6

Strength

3 Position Snatch

W.O.D

For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
15min time cap
DO NOT TEAR, you will not recover if there are pull-ups on Friday!!

Open/Performance – as written
Fitness – 95/65, jumping pull ups

Recovery: 4 Rounds NOT for time –
Double Kettlebell Overhead Walk 50ft + calve stretch on the rig or wall