Monday March 11, 2019

Build to a heavy complex in 15 – 20 min:

Squat Clean + Hang Squat Clean

then,

For time:

350m Row

25 American KBS 53/35lbs

15 Burpees

-Rest 1min-

15 Burpees

25 American KBS 53/35lbs

350m Row

10min Time Cap

*SPRINT!

Tuesday March 12, 2019

15min Pull up skillwork

then,

15min AMRAP

:15s Hanging L-sit

25ft HS walk

200m Run

Wednesday March 13, 2019

3 Person Teams

10min AMRAP

20 Renegade Rows 50/35lbs

50 DU’s

-3min Rest-

10min AMRAP

20 Burpees

Bike 12/9 Cals

-3min Rest-

10min AMRAP

20 Box jumps 24/20”

Row 15/12 Cals

*Teams may divide the work however they like with one person resting at all times. A round will be considered complete when all the reps for each movement are done. Again, teams may divide these however they see fit.

Thursday March 14, 2019

“Lumberjack” Lite

400m Run

20 Dead lifts

20 Hang power snatches

400m Run

20 OHS

20 Burpees over the bar

400m Run

20 CTB Pull ups

20 Front squats

400m Run

Men: 115lbs

Women: 80lbs

Friday March 15, 2019

Crossfit Open 19.4

For total time:

3 Rounds of:

10 Snatches

12 Bar-facing burpees

Then, rest 3 minutes before continuing with:

3 Rounds of:

10 Bar muscle ups

12 bar-facing burpees

Time cap: 12 minutes, including 3 min rest period

Saturday March 16, 2019

“Cindy XXX”

AMRAP in 20 minutes

10 Pull-Ups

20 Push-Ups

30 Air Squats

15 Pull-Ups

30 Push-Ups

45 Air Squats

20 Pull-Ups

40 Push-Ups

60 Air Squats

25 Pull-Ups

50 Push-Ups

75 Air Squats

30 Pull-Ups

60 Push-Ups

90 Air Squats

*Murph will be here in 10 weeks! Consider this the start of your prep.

Sunday March 17, 2019

Partner WOD

12min EOMOM (every OTHER minute on the minute)

14/10 Cal Row

Ab mat sit ups in the remaining time

No Rest between these

12min EOMOMĀ 

14/10 Cal Row

Burpees in the remaining time

*Partners will alternate who’s on the rower so that each person does 3 sets of sit ups and 3 sets of burpees, but the person that rows will NOT also perform sit ups or burpees in the same round.

 

BEER MILE!!!

4 Rounds for time:

400m Run

Chug 1 Beer