Skill - Pistol / Progressions WOD - For Time (15) 10 Burpee Box Jump 24/20# 25 HPC 135/95 20 HPC 155/115 15 HPC 185/125 10 HPC 205/135 5 HPC 225/145
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Tuesday, March 13
Strength - Deadlift (6 Min Setup & Warmup) 8 Min EMOM x 3 Reps @ 75% WOD - 15 Min AmRap 9 HSPU 18 KB front rack walking lunges (2) 53/35 100m Farmer Carry (2) 53/35 Monday, March 12
Strength - Front Squats 6 Min (Setup / WU) 8 Min EMOM (2@80%) WOD - 12 Min EMOM (3rds) Min 1 - 10 Wall Ball 30/20# Min 2 - 15/12 Cal Assault Min 3 - 10 Power Snatch 95/65 Min 4 - 100m Run Thursday, March 9 Skill - Ring Muscle Up / Progressions WOD - 14 Min EMOM Even - GOAT Odd - Strength ****pick a challenging rep scheme Wednesday, March 8
Skill - Snatch Complex (20) work up to a heavy complex of- 1 squat snatch, 1 hang power snatch, 1 OH squat. WOD - 3RFT 10 Cleans 135/95 10 Jerk 135/95 20 Box Jump 24/20” 100m run Tuesday, March 7
Strength - Bench Press 5 Min (Setup / WU) 8 Min EMOM (3@75%) WOD - 10 Min Ladder 1.2.3.4.....keep going HSPU Deadlifts 225/155 Monday, March 5
Strength - Back Squats 6 Min (Setup / WU) 12 MIN - E2MOM (2@85%) WOD - 3 RFT 1 Min Cal Row 1 Min Wall Ball 30/20# 1 Min DU 1 Min Rest Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a |
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