22.03.2019
warmup
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Men 95 lb.
Women 65 lb.
WOD
21.03.2019
DAY 4
21.03.2019
warmup
FOR TIME
10 RDS
10 hang power clean *40/30 **30/20
30 double unders
time cap 20′
20.03.2019
DAY 3
20.03.2019
warmup
amrap 20 min
team wod x 2
20 pullup
20 pushup
20 synchro air squat
20 synchro situp
19.03.2019
DAY 2
19.03.2019
warmup
FOR TIME
25 HEAVY AMERICAN SWING *32/24
20 BOX JUMP OVER 60/50
15/10 KCAL BIKE
time cap 18′
18.03.2019
DAY 1
18.03.2019
warmup
core training
-STRENGHT
D-BALL CLEAN 3 x 6
-AMRAP 16′
20 STOH 1 db ( 10+10 ) *22.5/15 **15/10
20 STEP BACK LUNGES 1 db
20 burpees facing db
15.03.2019
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb.
Women: 65 lb.
14.03.2019
DAY 4
14.03.2019
warmup
core training
skill – 10′ practice double unders
FOR TIME
100 DU
10 front squat 2db *22.5/15 **15/10
50 db situp
10 front squat 2db
50 DU
12.03.2019
DAY 2
12.03.2019
warmup
EMOM 7′
find your heavy complex
1 power clean + 1 hang power clean
FOR TIME
in team of 2
“i go you go “
1-2-3-4-5-6-7-8-9-10
Front squat ( from the ground ) *60/40 **50/30
directly into
1-2-3-4-5-6-7-8-9-10
shoulder to over head *40/30 **30/20
11.03.2019
DAY 1
11.03.2019
warmup
core training
5 RNDS
1′ max reps db snatch *22.5/15 **15/10
1′ max reps boxjump over 60/50
1′ max reps regular burpees
1′ 200mt run
1′ rest
09.03.2019
DAY 6
09.03.2019
warmup
team wod x 2
amrap 30′
1 hspu
2 squat clean *60/40 **50/30
3 lateral bar burpees
1 rds each