Wednesday 3/13

STRENGTH:
Strict Press
B/O Rows

WOD:
4*4*3*3 Minute AMRAPs of:
20 Deadlifts (95/65)
15 Hang Cleans (95/65)
10 Air Squats
5 Burpees 0ver Barbell
* 1 Minute Rest

Tuesday 3/12

STRENGTH:
Back Squat

WOD:
13 Minute AMRAP:
1 Clean and Jerk (135/95)
3 Squat Cleans (135/95)
9 HRPUs
15 Sit-Ups
21 Double Unders

Monday 3/11

STRENGTH:
EMOM
Floor Press
Weighted Sit Ups

WOD:
5 Rounds:
15 KB Swings (53/35)
12 Wall Balls (20/14)
Run 250 m

Saturday 3/9

Partner WOD:
22 Minute AMRAP:
Partner A does:
10 Ring Rows
8 Knees 2 Elbow
6 Bent Over Rows ( 115/85)

Partner B does:
Run 250 m

Tuesday 3/5

STRENGTH:
Bench Press

WOD:
11 down to 1:
Back Squat (115/85)
Barbell Push Ups
Sit-Ups

Monday 3/4

STRENGTH:
OH Squat

WOD:
12 Minute AMRAP:
10 Push Press (95/65)
8 OH Barbell Lunges (95/65)
6 Box Step Overs (53/35)

Saturday 2/2

Partner WOD:
*20 Minute Ascending Ladder ( by 1’s ):
Hang Snatch (95/65)
Wall Balls (20/14)
HRPU’s
*12 Med Ball Sit-Ups after each round (Together)