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