Month: March 2018

50 Cal Row 40 Alt DB Snatches (50/40) 30 HRPU 20 Cleans (135/95) 10 100′ Sprints 20 Cleans (135/95) 30 HRPU 40 Alt DB Snatches

Strength/Skill: Snatch, 5 – 4 – 3 – 2 – 1 reps, every 2 minutes Increase weight each round. WOD: 20 minute AMRAP 30 second

Strength/Skill: Front Squats, 5 x 1 @ 90%, EMOM WOD: 21 min EMOM 14 DB Walking Lunges, holding 2 DBs (35/25) 8 Ring Dips (12

Strength/Skill: Deadlift, 12 x 1, 85%, EMOM WOD: Every 4 minutes for 4 rounds 20/14 cal Bike (27/21 cal Row) 10 T2B 5 DL @

Strength/Skill: Push Press, 4 x 7 @ 60%, every 2 minutes, from ground WOD: Partner Relay AMRAP – switch every round 10 HRPUs (FB –

Strength/Skill: Back Squat, 4 x 10, 50%, every 90 seconds WOD: 25 minute AMRAP 100 Air Squats 75 Double Unders 50 BJOs (24/20) 25 KBSs

Strength/Skill: Weighted Step-ups, 3 x 10 each leg, barbell or KB, every 3 minutes WOD: 20 minute AMRAP 25/17 cal Row 10 alternating Pistols, 1

Strength/Skill: Bent-over Row & Floor Press Bent-over Row, 5 x 8 EMOM, then… Floor Press, 5 x 8 EMOM WOD: 7 min AMRAP 7 S2O

Strength/Skill: Touch-and-go Cleans, 5 x 3, every 90 seconds WOD: For Time Ladder(s) Ladder #1: 10 – 1 Hang Cleans @ 60% of 1RM Clean

Strength/Skill: Back Squat, 8 x 2 @ 85%, every 90 seconds WOD: 21 min Partner AMRAP 16/11 Bike cals 15 Thrusters 95/65 10 Burpee Broad