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Friday, March 31
WOD - 25 Min Partner AmRap 40 DB Squat Clean 100/60 50 K2E 40 DB Push Press 100/60 50 DB Goblet Squat 50/30 400m DB Farmer carry 100/60 **** Split everything evenly ****Both do the 400m / split carry
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Thursday, March 30
Strength - Press (Deload) 5@40% 5@50% 5@60% WOD 1 - 6 min AmRap 5 DL 315/225 5 HSPU Rest 3 min WOD 2 - 6min AmRap 5 Power Clean 205/145 200m run Rest 3 Min WOD 3 - 6 Min AmRap 30 DU 10 WB 30/20 Wednesday, March 29
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD - Ladder 12 Min AmRap 1 Pull-up 1 Push-up 1 Sit-up 1 Air squat ****increase 1 rep each round Tuesday, March 28
Strength - Bench Press (Deload) 5@40% 5@50% 5@60% WOD - 10 Min AmRap 10 Burpee 10 HPS 75/45 10 Burpee 10 HPS 95/65 10 Burpee 10 HPS 115/85 10 Burpee ******AMRAP 135/105 Monday, March 28Strength - Back Squat (Deload)
5@40% 5@50% 5@60% WOD - 12 Min AmRap Rx 12 Box Jumps 30/24" 9 T2B 6 Front Squats 115/75# L2 12 Box Jumps 24/20" 9 Almost T2B 6 Front Squats 95/55# L1 12 Box Jumps 20/12" 9 Modified T2B 6 Front Squats 75/35# Wednesday, March 22 Strength - Deadlift WU 5@75% 3@85% 1+@95% WOD - 12 Min EMOM Rx 1 Cleans AHAP 3 DL 5 HR Push-ups ****Same Bar  Tuesday, March 21 Skill - Strict Pull-ups (3x10) WOD - 5RFT Rx 200m run 9 Front Squats 115/75 6 Burpee C2BPU L2 200m run 9 Front Squats 95/55 6 Burpee Pull-ups L1 200m run 9 Front Squats 75/35 6 Mod Burpee Pull-ups  Monday, March 20
Strength - Press WU 5@75% 3@85% 1+@95% WOD - Mini Nancy (3 RFT) 400m run 15 OH Squats 95/65 L2 - 85/55 L1 - 65/35 |
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