Tuesday 03/22
Strength- Every 2:00 x 6sets
5-5-5-5-5-5 Push press
Build to a heavy set of 5
WOD- 20 min AMRAP
10 HSPU
30 DU (60singles)
10 DB Front Rack stationary lunges (50/35)
Monday 03/21
Body Armor- 4RNFT
12 Goodmornings
10 Bird Dogs ea side
12 Seated banded rows
WOD- 5:00 AMRAP
Max T2B (OTM 9 Deadlifts 185/135)
-Rest 5:00-
5:00 AMRAP
Max C2B (OTM 9 Front Squats 95/65)
Score= Total T2B + C2B
Friday 03/18
Strength- Every 2:00 x 8 sets
2 Squat Snatches
build based off feel - does not have to be tap&go
WOD- 3 RFT
500m Row
12 OHS (135/95)
21 T2B
ThUrsday 03/17
Happy St. Patrick’s Day!
Body Armor- 4RNFT
:10 L-Hang (:20 Tuck Hold)
15 Sit Ups
:30 Handstand Hold
10 Push ups
WOD- 10 RFT
250m Row
6 Hang Power Cleans (105/75)
Wednesday 03/16
Strength- Every 2:00
5x5 Back Squats
70-75% (or 5-10lbs heavier than last week)
WOD- For Time (Partition as needed)
75 Thrusters (75/55)
75 Burpees