Thursday 3-21-19
Skill
Row 1000m for Time
WOD
15min AMRAP
15 Box Jumps (24/20)
25 Russian KBS (53/25)
10 Burpees to plate
1 Rope Climb
Wednesday 3-20-19
Skill
Push Jerk + Split Jerk
5 (2+1)
WOD
3 RFT
15 DL (245/155)
18 DB Hang Clean and Press (50/35)
*9 in each arm
Cashout– ME HS hold
Tuesday 3-19-19
Skill
DU Practice
100 for time + ME DU unbroken
WOD
1/2 Murph
Run 800m
Then,
150 Air Squats
100 Push-ups
50 Pull-ups
Then Run 800m
RX+ full “Murph” or 3/4
35min Time cap
Monday 3-18-19
Strength
Front Squats
12-8-2-8-12
WOD
10min AMRAP
400m Run
With remaining time AMRAP of…
7 Clusters (115/95)
9 T2B
Measure= Total Rounds 
Thursday 3-14-19
Strength 1
Back Squat
5-5-5-5-5
Strength 2
Bench Press
3-3-3-3-3
Wednesday 3-13-19
Skill
50 Banded Strict Pull-ups
Or
50 seated Banded lat pulldowns
+ Ring MU Progressions
WOD
10 RFT
Partner WOD
Alternate movements
Cal Row (20/15)
8 DL (185/125) + 6 Burpees over bar
15 Kipping Knees to Elbows
Tuesday 3-12-19
Warmup
Hip Mobility/ Barbell
Strength
Squat Cleans
2-2-2-2-2
Go heavy than previous 3.
WOD
100 DU’s
80 DB Snatches (50/35)
60 Box Jumps (24/20)
40 Hang Power Cleans (135/95)
20 T2B
Cashout– Banded Hamstring curls
Monday 3-11-19
Strength
Power Snatches (115/95)
10min EMOM
20 sec of work/ 40 sec rest
*goal- efficient bar cycle
WOD
5 RFT
25 WB (20/14)
200m Run
Cashout– 50 Sit-ups
Open 19.3
Friday night lights 5pm
Thursday 3-7-19
Warm-up
Agility ladder
Skill
Ring Stuff
1) ball up/ ball out (under control)
2) ball up + inverted
3) skin the cat
4) kip off Rings
WOD
4RFT
200m Run
10 Ring Push-ups
20 Russian Ab twist med ball (20/14)
2 Rope Climbs
