Monday, March 8
STRENGTH
EMOM for 8 minutes
pause front squat + front squat
WOD
10-8-6-4-2
single arm DB hang clean and jerk, 50/35
ring dips
Tuesday, March 9
WOD (see 03.10.20)
AMRAP in 15 minutes
1 lateral burpee
5 dead lifts, 225/155
10 box jumps, 24/20
15 wall ball shots, 20/14
increase lateral burpee rep by 1 each round
Wednesday, March 10
WOD
run 600m
21 thrusters, 95/65
21 pull ups
run 400m
15 thrusters
15 pull ups
run 200m
9 thrusters
9 pull ups
Thursday, March 11
WOD
max reps in 1 minute at 6 stations, no rest between stations
toes to bar
goblet squats, 55/40
DU’s
KB SDHP
push ups
slam ball, 30/30
rest 2 minutes, repeat
Friday, March 12
CF GAMES OPEN WOD 21.1