Thursday, March 10

10 min run
+ 25 TGU/arm slow and steady - 16 kg
+ 20 sit ups; rest 1 min x 3
+ 100 lunges slow and steady
+ 10 min row

A.M WOD
2 rounds for time:
30 squat clean - 65lb
Row 250 m

Time: 12:10


P.M. WOD
for time:
25 HSPU
25 double unders
55 KBS - 1.5pd
25 double unders
25 burpees

Time :9:45

Tueday March 8

A. back squat @ 20X1; 3,3,3; rest 5 min (135, 155, 165lb)
B. snatch balance - 3 x 3 @ 80%; rest 1 min - 65lb
C. 10 CTB chin ups; rest 4 min x 3

A. On a 30 sec countdown timer perform 1 push press from a rack position; weight starts at 95lb; weight increases 10# total every 30 sec
REST 2 MIN
B. AMRAP Box Jumps in 90 sec - 14"
REST 2 MIN
C. Airdyne Max Cals in 90 sec
REST 2 MIN
D. 30 Jumping Muscle Ups for time
REST 2 MIN
E. Run 1 mile

A. up to 135lb
B. 80 jumps
C. 27 cal
D. 8:23
E. 7:00

A.M. WOD

5 sets:
3 hang power snatch - 85lb
Row 350 m @ 95-97%
rest 5 min b/t sets


P.M. WOD

20 min AMRAP
8 unbroken chin ups
30 unbroken squats
45 double unders

A. hspu - amrap x 5; rest 2 min
B. ring push ups - amrap x 4; rest 2 min
C. ring dips - amrap x 3; rest 2 min
D. gh raises -15 x 3; rest 90 sec

A.M. WOD
A. Power Clean  2,2,2,2; 115lb
B. Power Clean x 1/Thruster x 1;  x 5 - 95lb
C. KBS - 21 unbroken - 53lb x 3

P.M. WOD
4 sets

10 fast thrusters - 65lb
10 faster pullups
10 fastest burpees
rest walk 4:30
+
4 sets:
Row 30 sec @ 95%
walk rest 4:30
+
4 sets:
25 unbroken sit ups
rest 1 min