Friday March 15, 2019
WOD (25:00): 5:00 AMRAP 10 toes to bar 10 KB hip extension (53/35) Rest 5:00 – 4X 5 pull up 10 push up 15 squat Rest 4:00 – 5X 5 deadlift (185/125) 5 wall ball (20/14) *30:00 time cap
Thursday March 14, 2019
Strength (20:00): Press Warm up: 7:00 for 5@bar, 5@45%, 5@60%, 3@70% Every 5:00 – 0:00 5@80%, 5:00 5@80%, 10:00 5@80% WOD (10:00): 7:00 AMRAP 2+2, 4+4, 6+6, 8+8, 10+10… Thruster (95/65) 10m sprint
Wednesday March 13, 2019
Strength (15:00): bent over row 8 @ 0:00, 8 @ 5:00, 8 @ 10:00 – increase weight each set. All sets should be unbroken with no drops or loss of tension. WOD (15:00): 12:00 EMOM (alternating) 5 hang power snatch (95/65) 5 push press (95/65)
Tuesday March 12, 2019
Strength (25:00): 10:00 clean progression, jerk progression, 2@60%, 2@70% 15:00 Clean and Jerk (2+1), at 0:00 @80%, 3:00 @80%, 6:00 @80%, 9:00 @85%, 12:00 @85% WOD (15:00): 4X 12 pull up 12 burpee box jump (24/20) 90 second rest
Monday March 11, 2019
WOD: (done in 2 heats) (30:00) CF Open 19.3 10:00 time cap RX 200’ Dumbbell overhead lunge (50/35) 50 Dumbbell box step ups (50/35) (24”/20”) 50 Strict handstand push ups 200’ handstand walk Scaled 200’ Dumbbell front rack lunge (50/35) 50 Dumbbell box step ups (50/35) 50 5” elevated strict handstand push ups 200’ bear…