March 26 – April 1, 2018

Back Squat

5-5-3-3-1-1-1

then,

For time:

50-40-30-20-10

WBs 20/14lbs

DUs

15min Time Cap

Bench Press

3-3-3-3-3

then,

15min AMRAP

10 DL 185/125lbs

10 Burpees

200m Run or 250m Row

For time:

25 Strict Pull ups

50 Push ups

75 Ab mat sit ups

100 Back rack BB Lunges 115/80lbs (in place)

10 – 12min HSPU/HS Walking Practice

then,

Partner WOD

20min AMRAP

Part A:  20 Alt DB snatches 50/35lbs + 500m Row

Part B: 40 Russian twists 20/14lbs + 400m Run

Partners will alternate. Score is meters covered; Total Run + Row.

For time:

10-9-8-7-6-5-4-3-2-1

Back Squats 135/95lbs (from the floor)

Bar MUs

10min AMRAP

10 TTB (18.1)

10 Burpees (18.2)

10 HSPUs (18.4)

10 CTBs (18.5)

rest 5min

10min AMRAP

10 DB Hang clean & jerks (18.1)

10 OHS 100/65lbs (18.3)

10 DLs 100/65lbs (18.4)

10 Thrusters 100/65lbs (18.5)

10 Alt DB snatches 50/35lbs (18.3)

rest 5min

10min AMRAP

14 Cal Row or 200m Run (18.1)

100 DUs (18.3)

25min AMRAP

20 WBs 20/14lbs

30 Med ball walking lunges

1 Lap Med ball carry (around the building)