Mar 9 – Mar 15, 2020

Monday March 9, 2020

1A. Power Clean & Push Jerk up to a heavy single

“Grace”

30 Clean & Jerks, 135/95

Tuesday

1A. Tempo Deadlift, 1 up/3 down for sets of 3.

3 Rounds for time of:

10 Deadlifts, 225/155

Run 400m

10 Burpees

 

SWEAT WOD 6:30 am/7:30 pm

4 Person Teams

16min AMRAP

Teammate 1: 12 pull ups

Teammate 2: 20 Box jumps 24/20”

Teammate 3: Cals on the bike

Teammate 4: Rest

-Rest 2min-

16min AMRAP

Teammate 1: 12 box dips

Teammate 2: 20 Wall Balls 20/14

Teammate 3: Cals on the rower

Teammate 4: Rest

Wednesday

Rowing Drills

3 Rounds with a Partner of:
Row 1k
10 Push Presses, 135/95
20 Barbell Rows

Thursday

1A. Front Rack Lunge [email protected] for 4 sets.

AMRAP 14

3-6-9-12…

Toes-to-bar

Front Squats, 115/85

 

Sweat WOD 6:30 am/7:30 pm

3 RFT

800m Run

20 ab mat sit ups

30 walking lunges

Friday

1A. 3 Position Power Snatch

4 x AMRAP 4
5 Strict Handstand Push ups
8 Strict Pull ups
:30 L-sit Holds

1 min rest between sets

Saturday

In teams of 3:

4 Rounds for reps
1 Partner Runs 200m
2 Partners Work/Rest PC + FR Lunge L/R + Push Press, 95/65

 

SWEAT CLASS WOD 9 am

5 Rounds for time of:

1 Arm Overhead DB Carry, 200ft

1 Arm Overhead DB Walking Lunge, 100ft

25 DB Goblet Squats

Stop Sign Run

weight: 35/20

Sunday

3 Rounds for time of:
Row 20 cals
10 Pull ups
Row 20 cals
20 Burpees
Row 20 cals
30 Squats
Row 20 cals
40 Sit ups