Monday March 26, 2018
WOD: (done in 2 heats) OPEN 18.5 7:00 AMRAP 3,3,6,6,9,9,12,12,15,15,18,18… Thruster (100/65) Chest to bar pull up Scaled: Thruster (65/45), jumping pull up
Friday March 23, 2018
Strength: 5 x 3 clean and jerk WOD: 4X 15 wall balls (20/14) 10 overhead squat (75/55)
Thursday March 22, 2018
Strength: 8 x 1 back squat (work up to heavy single) 8 x 3 press WOD: Bike 20 calories then 5:00 AMRAP 3 ring dip 6 squat clean (125/85) 9 toes to bar
Wednesday March 21, 2018
Strength: 5 x 4 floor press WOD: 4X 30 second ME double unders 30 second ME pull ups 30 second ME burpees 90 second rest
Tuesday March 20, 2018
Strength: 6 x 2 snatch (full squat) WOD: Timed rounds 8X Run 200m (rounds start every 2:30)