WOD: March 17-23
I apologize for the delay, internet has not been as good as expected down in Florida.
Monday
A) Back squats
Every 3' x 5 Sets (15:00)
For Load:
set 1 - 5 @ 75%
set 2 - 5 @ 75%
set 3 - 5 @ 80%
set 4 - 5 @ 80%
set 5 - 3 @ 85%
B) For Time: (TC: 14')
2 Sets
45 Double Unders
15 Hang Squat Cleans
12 Burpee Pull-Ups
36 Double Unders
12 Hang Squat Cleans
9 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 115/75lbs (52/34kg)
Tuesday
Every 6 Minutes for 30 Minutes:
60 Double Unders
30 Cal Row
15 Burpees
Wednesday
A) SHOULDER + UPPER BACK SUPERSET
3-4 Sets:
Single Arm Arnold Press x 8-10 Reps/Arm
Banded Face Pull x 12-15 Reps
B) AMRAP 20:
20 Alt DB Snatch (50/35)
15 KB Swings
10 Sit Ups
5 Pull-Ups
Thursday
AMRAP 12
20 Sit Ups
10 Deadlifts (95/65)
5 HSPU
40m Sandbag Front Rack Carry
A) 21's - BICEP FINISHER
- 3 sets of 7 reps on a barbell with different concentric phases.
Friday
A) PRESS + PULL SUPERSET
5-5-5-5-5
Strict Press
Neutral Grip Pull Ups
B) AMOR FATI
AMRAP 20
6 Sandbag/DBall Over Shoulder (100/60)
8 Burpee Pull Ups
10 Knees to Elbows
12 Slam Balls
Saturday
Soul Crusher
3 Rounds:
6 Barbell complex* 95/65lbs
9 pull ups
Into
15 Burpees over bench
30 DB Bench press 25-35/35-50
15 Burpees over bench
3 Rounds:
4 Barbell complex* 135/95lbs
4 Rope climbs
Into
75 DU
15 DB Snatches, right arm 35/50
15m DB OH squat, right arm
15m DB OH squat, left arm
15 DB Snatches, left arm
75 DU
3 Rounds:
2 Barbell complex* 185/125lbs
15 TTB
Into
15 Burpees over bench
30 DB Bench press
15 Burpees over bench
*Barbell complex:
Power clean + STOH + Thruster + OH Lunge L + OH Lunge
Partner WOD
For time:
100 Cal Row Or Cal Bike
90 Hand Release Push-Ups
80 Hang Power Cleans, 115/85
70 Shoulder-to-overheads, 115/85
60 Deadlifts, 115/85
50 Partner Ab Mat Sit Up + Med Ball Toss, 20/14
40 Toes-to-bars
30 Handstand Push-ups
200 Double Unders
100 Partner Plank High 5's