March 19 - 25

Monday

15min skill work
Handstand Push Ups
OPTION 1
Strict with Knees on box
3x5
Superset
30sec HS Hold or Angled Wall Hold

OPTION 2
3 sets of 1-5 Strict HSPU
(can reduce ROM of necessary)
Superset
30sec Prone straight line HS position hold on floor

OPTION 3
3 sets of 3-5 Strict HSPU + 5-10 Kipping HSPU
Superset
30sec Prone straight line HS position hold on floor


WOD

OPEN WOD 18.4

Optional if you not doing 18.4

3 rounds for time:
150m Double KB Front Rack Carry 24/16kg
12 CTB
30cal Bike


Tuesday

Push Press
4x2 @ work up to heavier than last week's 3's
SUPERSET
DB Power Cleans
4x8 @ moderate

WOD
EMOM 20min
1. 40sec max KB Swings 32/24kg
2. 40sec max Sit-ups
3. 40sec Calorie Row
4. 40sec max Ring Rows or Strict Pull-ups


Wednesday

3-Position Squat Snatch
On the 1:30 x 5 Sets:
1 Set @ 50%
1 Set @ 55%
3 Sets @ 65%


WOD

AMRAP 5:
600 Meter Run Buy-In
AMRAP in time remaining:
3 Squat Snatches (50,25)
6 Lateral Burpees

rest 5 minutes

AMRAP 5:
600 Meter Run Buy-In
AMRAP in time remaining:
3 Squat Snatches (50/25)
6 Lateral Burpees

Bonus:
Farmers Carry
3x40-60sec heavy efforts


Thursday

Power Clean with 2sec pause in catch
3x3@light-moderate (approx 70% 1RM)

WOD
AMRAP 12min
3,6,9,12,15,18,21,24…….
Box Jumps
Power Clean 50/35kg
TTB

Immediately after AMRAP, Run 800m for time


Friday

EMOM 9min
1. 8-Sumo Deadlift @ Moderate
2. 5-Chin Ups with 2 sec Pause or / 8 x Ring Rows with 2sec pause at top
3. Rest
(Select a weight that is fairly comfortable for 8, like you could do at least another 2-3 reps)

WOD
For time:
500m Row
50 Wall Balls
40 DB Snatch 22.5/15kg
30 Pull-ups or Ring Rows
20 Burpee Box Jump Overs


Saturday

OPEN WOD 18.5

Sunday

OPEN WOD 18.5