Friday 22nd March 2019

Arm Bar

• ·       4-4-4 each arm

7 Rounds

• ·       7 KB Swings (Right)
• ·       7 KB Swings (Left)
• ·       7 Box Jumps
• ·       7 Pull Ups

Thursday 21st March 2019

Push Jerk

• ·       4-4-4-4-4

21-15-9

• ·       Sumo Deadlift High Pull
• ·       Ring Dips

Wednesday 20th March 2019

Max Back Squats at each of:

• ·       M – 100,80,60,40
• ·       F – 75,60,45,30
• ·       Rest 2-3 mins between sets

Run

• ·       4 x 400m

Tuesday 19th March 2019

Double KB Cleans

• ·       6 x 6

The Chief

5 x 3 minute AMRAP (rest 1 min between each)

• ·       3 Power Cleans (60/40)
• ·       6 Push Ups
• ·       9 Squats

Monday 18th March 2019

WOD

3 Rounds

• ·       10 Shoulder to Bar Pull Ups
• ·       12 Burpees

Run 800m

3 Rounds

• ·       10 DB Snatches
• ·       12 Burpees

Deadlift

• ·       10-10-10

Saturday 16th March 2019

Open 19.4

3 Rounds

• ·       10 Snatches (43/29)
• ·       12 Bar facing burpees

Rest 3 mins

3 Rounds

• ·       10 Bar Muscle Ups
• ·       12 Bar Facing Burpees

Time Cap 12 mins

Scaled

• ·       Snatch weights 29/20
• ·       Chin over bar replace Bar MU
• ·       May step over bar on burpees

Everyone else

AMRAP 12mins

• ·       10 Snatches
• ·       12 Burpees
• ·       10 Pull Ups

Friday 15th March 2019

Box Squats

• ·       8-8-8-8

AMRAP 15mins

• ·       9 Push Ups
• ·       12 Sumo Deadlift High Pulls (KB)
• ·       15 Squats
• ·       Sprint 100m