03-19-20

7 RNFT-ish:
5 CG Bench
10 DB Push Press (5 per arm) 50/30
200m Run (for time)

03-18-20

Front Squats
8@45%
5@55/65%
3@75/85%

Metcon – 8′ AMRAP
2 DB Cleans 50/30
25′ Walking Lunge
2 Burpees
25′ Walking Lunge
*Add 2 Cleans and 2 Burpees Each Round for:
4 Cleans, Lunge, 4 Burpees, Lunge
6 Cleans, Lunge, 6 Burpees, Lunge
And so on…….

03-17-20

Power Cleans
8@50%
5@55/60/65%
3@70/75%

Metcon: EMOM x 10
1 Clean @80%
2 TTB
*Each Round, Add 2 TTB
*Once You Fail to Complete All the Work in 1:00, Go Back Down

Post WOD Core:
Hollow Rock
Tuck Up
V Up
V Hold

03-16-20

Shoulder Press
8@45%
5@55/65%
3@75/85/90%

Metcon: 3 RFT (25′ Cap)
75 DU / 150 Singles
35 PERFECT Airsquats
20 Russian KB Swings
400m Run

03-13-20

Team of 2 / 20′ AMRAP
100 Thrusters 95/65
100 Burpees
100 Cal Row
100 Floor Presses 95/65

03-11-20

Strength:
8 DB Bicep Curl
6 DB Strict Press
8 DB Lunge Step Out/Step Back
5 Rounds – Get Heavy

5 Rounds:
Sled Drag – Rig to Rig
D Ball Over Shoulder x 4
10 Wallballs
GET HEAVY ON ALL

03-10-20

1000m Row for Time

Metcon: 20′ AMRAP
10 DB CnJ 50/30 (2 DB)
5 Front Squats
1 Lap Farmer Carry 88/70/53
3 BMU / 6 CTB pull ups

03-09-20

1000m Row for Time

Metcon: 20′ AMRAP
10 DB C&J 50/30
5 Front Squats
1 Lap Farmer Carry 88/70/53
3 BMU / 6 CTB Pull ups

03-06-20

Deadlifts
8@50%
5@60/70%
3@75/80%

Metcon:
5 Rounds- Alt EMOM
1. 10 Sumo Deadlifts + Max TTB
Rest 1:00
2. Max DU

03-05-20

Power Cleans
8@45%
5@55%
3@65/75/85%

20′ AMRAP – Team of 2
1250m/1000m Row
20 Power Cleans @65-75%
4×50′ Walking Lunges