Monday, March 22
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)
21 thrusters, 95/65
21 pull ups
run 800m
30 KB swings, 55/40
30 pull ups
50 DU’s
50 sit ups
400m run
30 box jumps, 24/20
30 wall ball shots, 20/14
Tuesday, March 23
STRENGTH (see 03.25.19)
10 x 90 second rounds, increase load each round
3 snatch grip deadlifts
2 hang power snatch
1 power snatch
WOD
3 minutes on the clock
run 400m
max reps v-ups
Wednesday, March 24
STRENGTH (see 03.26.19)
shoulder press 5 x 5, all sets 65%+
deadlift 5 x 5, all sets 75%+
WOD
3 minutes on the clock
row 500m
max reps slam balls, 30/20
Thursday, March 25
WOD
DB DIANE
21-15-9
DB dead lifts, 45/30
handstand push ups
rest 2 minutes
DB ELIZABETH
21-15-9
DB squat cleans, 45/30
ring dips
Friday, March 26
CF GAMES OPEN WOD 21.3