March 12 - 18

Monday

​15min skill work
Handstand Push Ups
WOD: 18.3 

OR

Row for time:
50-40-30-20-10-20-30-40-50 cals
Rest :50-:40-:30-:20-:10-:20-:30:40 between sets


Tuesday

Push Press
5x3 @ 80% TnG
SUPERSET
DB Bent Row
5x8 @ heavy


WOD

AMRAP 18min
12 TTB
18 DB Farmers Walking Lunges @moderate)
200m Run


Wednesday

Front Squat
1x1@8RPE
2x1@90% of above


WOD

3 rounds
15 Thrusters 40/30kg
12 Burpees Over Bar
Straight into
3 rounds
20 KB Swings 24/16kg
200m Run


Thursday

EMOM 10min
1. 1 Weighetd Pull-up
2. 1 Power Cleans
Build up to heavier than last week's sets of 2


Partner WOD
One person working at a time
Partition as needed
AMRAP 16min
50 SDHP 40/30kg
50 Box Jumps
50 S2OH
50 Cal Row


Friday

Strict Press (15min cap)
10-7-5-3-1-3-5-7-10
Pick a challenging weight but dont miss any reps

WOD

AMRAP 14min
9 Hang Power Clean 40/25
18 Wall balls
200m Run

OR

OPEN WOD 18.4

Saturday

OPEN WOD 18.4

Sunday

OPEN WOD 18.4