Friday March 29

Skill:

1 Rep Max Front Squat

400 m Sprint Timed




WOD:

13.4


7 min AMRAP

3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95$
9 Toes to Bar

And so on


Then

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Wednesday March 27

Skill:

Slosh Pipes

2 Rounds

1 length lunges
10 Front Squats
1 Length Walking over head
10 Press

WOD:

1 Rope Climb
4 Pistols
200 m Run

2 Rope Climbs
8 Pistols
200 m Run

3 Rope Climbs
12 Pistols
200 m Run

4 Rope Climbs
16 Pistols
200 m Run

5 Rope Climbs
20 Pistols
200 m Run


Finish:

Max Rep Toes to Bar

Tuesday March 26

Skill:

2 min Splits Horizontal
4 min Splits Vertical (2 min each side)



WOD:


10 HSPU
20 Toes 2 Bar
30 Box Jumps
40 Double Unders
500 m Row
40 Double Unders
30 Box Jumps
20 Toes 2 Bar
10 HSPU


Finish:

Longest Single Jump Rope session!

Monday March 25

Skill:

Power Clean

5 - 5 - 4



WOD:

ELIZABETH

21 - 15 - 9

Cleans (135/95)

Ring Dips