March 12 – 18, 2018

Supersets
Front Squat

3-3-3-3-3

60sec Low Plank (on elbows)

then,

7min AMRAP

10 DUs

5 Burpees

Build to a 1RM Squat Snatch in 15min

then,

15min AMRAP @ 80%

2 Squat Snatches

2 Push ups

2 Squat Snatches

4 Push ups

2 Squat Snatches

6 Push ups

2…

8…

Continue to increase push up reps by 2 until 12min is up

20min AMRAP

Partner WOD

10 Partner Deadlifts 315/225lbs

40 Lunges

400m Run together

Partners may divide the lunges however they like, but must perform the Deadlift and the Run together.

For time:

100/75 Cal Row

800m Run

200 DUs

800m Run

500ft Farmer’s Carry 50/35lbs (per hand)

18.4

15-12-9-6-3

Power snatch

Push ups

Front squats

Burpees

Push jerks

TTB

Men: 135lbs

Women: 95lbs

30min AMRAP

Teams of 3

60 American KBS 53/35lbs

60 Cal Row

60 Ab mat sit ups

60 Front rack KB lunges 53/35lbs