The Week of: 03-11-19

Monday: 11-MAR-19

Strength

E2MOM x6

2 Back Squats @ 85%

ME Goblet Squats (53/35#)

*rest 1 minute between rounds

Conditioning

AMRAP 18

80 SA DB STOH (40L/40R) (50/35#)

40 Deadlifts (225/155#)

40 HSPU

80 SA Hang DB Clean (40R/40L) (50/35#)

*score is total reps completed

Tuesday: 12-MAR-19

Olympic

Take 10 minutes to build to a 90% Hang Power C&J

Then;

EMOM 10

1 Hang C&J @ 90%

Conditioning

For time:

50 Pull-ups

15 OHS (135/95#)

35 C2B Pull-ups

15 OHS

20 BMU

15 OHS

*15 minute time cap

Wednesday: 13-MAR-19

Volume

EMOM 30

Min 1 – 15 RKBS

Min 2 – ME Plank

Min 3 – 15 WBS (20/14#)

Min 4 – ME Calorie AB

Min 5 – Rest

Conditioning

For time:

21-15-9

Double DB Snatch (50/35#)

BBJO (24/20”)

*7 minute time cap

Thursday: 14-MAR-19

In teams of 2;

AMRAP 40

10 Rope Climbs

20 Calorie Row

30 A. KBS (53/35#)

40 Air Squats

50 Double Unders

*while P1 works; P2 runs 200m

**score is total reps completed

Friday: 15-MAR-19

WOD Prep

Then;

Open Workout 19.4

Saturday: 16-MAR-19

Min 0-10:

4 Rounds:

15 Bench (155/105#)

7 SB Cleans (150/100#)

*rest 4 minutes*

Min 14-24:

5 Rounds:

8 Snatch (135/95#)

16 Push-ups

*rest 4 minutes*

Min 28-38:

6 Rounds:

7 Thrusters (95/65#)

7 BFB