16 - 20 March

Monday

Pre WOD 'Annie'

50-40-30-20-10

double under

abmat situps

HS Skill: 3 Rounds, 40 sec work/20 sec rest

min 1: hollow hold to superman

min 2: handstand weight shift/shoulder taps

min 3: slow bar Kip
min 4: wall-facing handstand hold/handstand walk attempt

WOD: 3RFT

9 bar muscle up / C2B

18 T2B

Tuesday

squat

20 reps

@ 5RM - 50lbs

WOD: For Time:

100 alternating DB snatches @ 50/35

50-cal. row

100 bar-facing burpees

Wednesday

E3MOM (6 rounds)

3 push press + 3 push jerk

*last 2-3 rounds ~ 90% 1RM strict press

WOD: AMRAP 6 min

8 thruster @ 115/85

50 double under

3 min rest

AMRAP 6 min

8 thruster @ 115/85

50 double under

Thursday

E2MOM (4 rounds)

4 Power Snatch

then

E2MOM (4 rounds)

3 snatch balance

then

E2MOM (4 rounds)

snatch pull

WOD: 15 min cap

15 chest-to-bar pull-ups

10 overhead squats, 95 /65

15 chest-to-bar pull-ups

10 overhead squats, 135/85

15 chest-to-bar pull-ups

10 overhead squats, 185 / 115

15 chest-to-bar pull-ups

10 overhead squats, 225 / 145

Friday

squat

20 reps

@ 5RM - 45lbs

WOD: 3RFT

10 deadlifts, 315/225

20 deficit handstand push-ups, 4.5-inch deficit

30 front squats, 95 / 65

March 9 - 13

Monday

back squat (warmup!)
20 reps @ 5RM - 60lbs

WOD: 4 RFT
20 Russian KBS @ 70/50 15 cal AB 10 burpee pullup

Tuesday

Pre WOD 'Annie' 50-40-30-20-10 double under abmat situp

4 rounds, NFT 6-8 ring pushups / dips 6-8 pistols (each leg) 6-8 T2B 6-8 high box jumps

WOD: 'Fight Gone Bad' 3 Rounds, 5 min @ each station, 1 min rest:

Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

Wednesday

E2MOM (3 rounds) 2 high hang Power Snatch 3 hang power snatch then E2MOM (4 rounds) 2 high hang squat snatch 3 hang squat snatch

877

WOD: 2 RFT (break up as desired)

800m run

60 abmat situps 40 G2OH @ 95/65

Thursday

back squat 20 reps @ 5RM - 55lbs

WOD: 5 RFT

250m row 10 HSPU 50 double under 20 jumping lunges

Friday

6 rounds (with full recovery) 16 top to top DB Bench 8 bent over barbell row

WOD: AMRAP 12 min

12 thruster @ 95/65 12 pullups 12 cal AB

12 pushups

March 2 - 6

Monday

E3MOM (6 rounds) 5 Deadlift ~80-85% alt w/ 10 'high' Box Jump then 5 rounds 5 (each leg) single leg DB Deadlift 10 goblet squats

WOD: 5 rounds
20 wallballs @20/14 10 devil's press @ 40/30 400m run

Tuesday

warmup 'Annie'
50-40-30-20-10 double under abmat situps
Skill
HS Skill: 4 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 20 min AMRAP
'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullup

Wednesday

E2MOM (4 rounds) 4 OH Squat then E2MOM (4 rounds) 3 snatch balance then E2MOM (4 rounds) snatch pull

WOD: 10-20-30-20-10
Wall Ball 20/14 DB snatch 50/35 40/25

Thursday

E3MOM (6 rounds) 3 strict press + 3 push press *last 2-3 rounds ~ 90% 1RM strict press

WOD: 15 min AMRAP
12 cal AB 9 box jumps @ 24/18 6 S2OH @ 95/65

Friday

"E2MOM (3 rounds) 2 hang power clean 3 Front Squat then E2MOM (3 rounds) 2 power clean 3 front squat then E2MOM (5 rounds) 3 squat clean

WOD: 3RFT
1k row
15 over rower burpee
20 T2B
25 DB thruster @ 45/35