March 9-15, 2020

Monday March 9

Partner WOD*30 Min cap

Row 7K*Split up however you want

Every 3 min*Alternate Movements Between Partners every interval(i.e @3 min P1 ring dip P2 push up, @6 min P1 push up P2 ring dip)

*cannot continue row until both partners are done

P1: 8 Ring Dip

P2: 8 Push Up

 

Tuesday March 10 

Back Squat

3×12 *Build To Max

“Full Sprint”

Every 3 Minutes x 5

12/8 Cal Bike

5 Devil Press @ 40/25

 

Wednesday March 11

For Time:

Buy In: 1000M Row

then

10 Rounds

1 Squat Clean @ 155/115

3 Pull Up

5 Bar Over Burpee

 

Thursday March 12

EMOM 6

1/side Turkish Get Up

Build to heavy

5 rounds

In 90 Seconds complete

8 KB Clean And Push Press @ 44/26

16 Front Rack Reverse Lunge

AMRAP Double Unders in Remaining Time

rest 90 seconds

 

Friday March 13

Deadlift 4×8 @ 60-70%

Shoulder Press + Push Press + Push Jerk

5 x 1+3+5 Build to max

 

Saturday March 14

6 Rounds each for time

12 Cal Row

10 DB Box Step Overs 50/35

8 Burpee Box Jump Over 24/20

rest 90

 

Sunday March 15

For Time:

80 Wallball 20/14

60 DB Snatch 50/35

40 Toes 2 Bar

20 Power Snatch 135/95

Leave a Reply