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WOD

3/27

Strength: Plank Chipper

Skill: Post WOD Open Gym (Pick a block specific skill or work a weakness)

WOD: 10 Minute Time Cap

5 Rounds

5 Deadlifts (135,225lb) Rx (185,275lb) Elite

10 Burpee Bar Overs

Sprint 200 Yards (20 Yard Increments)

3/26

Upper Body Strength Day

12 Min AMRAP:

7 T2B

14 HRPU

21 Double Unders

3/25

Skill- Med Ball Cleans

For Time:

20 KB Swings (35,50lb)

5 Thrusters (65,95lb)

200M Run

15 KB Swings

10 Thrusters

400M Run

10 KB Swings

15 Thrusters

800M Run

3/24

Lower Body Strength Day

Plate OH Walking Lunge Finisher (25,45lb)

3/23

Main Site Monday

50 DB Snatches (70lb)

5 Rope Climbs

40 DB Snatches

4 Rope Climbs

30 DB Snatches

3 Rope Climbs

20 DB Snatches

2 Rope Climbs

10 DB Snatches

1 Rope Climb

3/20

Skill: Handstand/HSPU (Strategy for 15.4)

CrossFit Open 13.2

As Many Reps As Possible in 10 Minutes

5 Shoulder to OH (75,115lb)

10 Deadlifts

15 Box Jumps (20,24″)

3/19

Lower Body Strength Day

“Open Gym”

Optional- Med Ball OH Squat Wall Sit Challenge

3/18

Strength: Core Circuit

Skill: Hurdle Hip Mobility

WOD: Chipper

For Time

100 Tire Toe Taps

90 Prisoner Lunges

80 Tire Toe Taps

70 HR Push Ups

60 Tire Toe Taps

50 Air Squats

40 Tire Toe Taps

30 Jumping Pull Ups

20 Tire Toe Taps

10 Ring Dips

3/17

“Happy St. Patrick’s Day”

Upper Body Strength Day

“It’s Your Lucky Day”

7 Min AMRAP

7 Thrusters (65,95lb)

7 Burpees

7 Box Jump Overs (20″,24″)

3/16

Mainsite Monday

Push Jerk x 5, 5, 3, 3, 3, 1, 1, 1, 1, 1

Sprint Ladder