Mar 18 – 24, 2019

Monday March 18, 2019

Build to a heavy Hang Squat Snatch single in 15 minutes



For time:

1000m Row

50 Empty BB thrusters 45/35lbs

30 Pull ups


15 min Bar MU Practice


Tabata TTBs

-Rest 1min-

Tabata HR Push ups

-Rest 1min-

Tabata DUs

Tabata = 8 rounds of 20 sec work, 10 sec rest for a total of 4 minutes per movement. Athletes will perform all 8 rounds of one movement before moving on to the next. The LOWEST single round rep count of the 8 rounds is your score.


Build to a 5RM Push press in 15minĀ 


10min AMRAP (3 person Tandem)

2 Dead lifts

3 Hang Power Clean

4 S2OH (shoulder to overhead)

-Rest 3min-

10min AMRAP

200m Relay Run

Athletes will perform the barbell movements in tandem with player 1 completing all 9 barbell reps before player 2 can begin, and so on. The 200m portion will be performed relay-race style with team members tagging at the starting line.


10min Split Jerk Skillwork


For time:

3k Row

2k Run

100 DUsĀ 




Chest to bar pull ups


Men: 95lbs

Women: 65lbs

20min Time cap


Partner WOD For time:

100/80 Cal Row

100 Weighted box step overs 50/35lbs

100/80 Cal Row

100 Burpee box jumps 24/20”

100/80 Cal Row

35min Time Cap

*Partners may divide the work however they like but only one person may work at a time.


20min AMRAP

5 Strict Pull ups

10 Goblet Squat

15 Kipping Pull ups (no butterfly!)

20 Single arm Russian KBS (10 right & 10 left)

Men: 70lbs

Women: 53lbs