Programming March 5th - March 11th
Monday - March 5th
In 15 Minutes find a heavy
8 Rep Bench Press
+
“Bolt”
For Time:
200m Run
40 Pushups s(ring pushups)
400m Run
40 Pushups s(ring pushups)
200m Run
Tuesday - March 6th
“Ragnarok”
20 Minute AMRAP
1 Clean and Jerk s(155/105) f(115/75)
2 Rounds of Thor
2 Clean and Jerks
2 Rounds of Thor
3 Clean and Jerks
etc…
***add 1 Clean and Jerk every round***
***score is Clean and Jerk Reps***
“THOR”
5 Pull-ups s(C2B)
8 Wall Balls s(30/20) f(20/14)
Wednesday - March 7th
"Fight Gone Really Bad"
5 Sets - 1 Minute Stations
AB Cals
Burpee Box Jump Overs s(30/24) f(24/20)
T2B f(Knee Raises)
REST
Thursday - March 8th
“Arnold Classic”
5 Sets - 3 Minute AMRAP
20/15 Cal Row
10 Back Squats s(135/95) f(95/65)
Max D-Ball Over the Shoulder s(100/70) f(70/50)
***rest 3 mins b/t sets***
Friday - March 9th
"Triple Flow"
For Time:
1K Ski Erg
2K Row
100/70 Cal AB
Saturday - March 10th
Open WOD 18.3 @ Columbia District
************************************
Tenative. This always depends on the workout, so keep up to date on Thursday night and Friday morning to get confirmation of what location we will be throwing down at!
Sunday - March 11th
Get Outside and be Rad.