March 16 - March 20

Monday, March 16

Happy birthday Claire and Tracy!

A. 15.3
AMRAP 14:00
7 Muscle-ups
50 Wall-balls (20/14)
100 Double Unders

15.3 Scaled
AMRAP 14:00
50 Wall-balls (20/10)
200 Single Unders

OR

AMRAP 14:00
5 Deadlifts (275/185)
10 Hand Release Push-ups
15 Sit-ups
20 Air Squats

 

Tuesday, March 17

Happy Birthday Colleen!

A. EMOTM 10:00
Odds: Handstand Push-ups x 5-10
Evens: Box Jumps x 12-15

B. AMRAP 20:00
200m Run
15 Shoulder to Overhead
15 Hang Power Cleans
Start with 95/65 and add +10/5lb each round

 

Wednesday, March 18

A. EMOTM 10:00
Odds: Pistol Progressions
Evens: Hanging Strict Leg Raises x 10

B. For Time:
50 Burpees Over Bar
50 Thrusters (95/65)
12:00 CAP

C. 40/30 Calorie Row Sprint

 

Thursday, March 19

A. Overhead Squat 3 x 10

B. AMRAP 15:00
300m Run
21 KB Swings (55/35)
12 Hand Release Burpee Box Jumps (24/20)

 

Friday, March 20

Happy birthday to Amy S. and Jeff N. on Saturday!

A. Partner ‘Filthy Fifty’
1600m Row
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wall-balls (20/14)
50 Burpees
50 Double Unders
1600m Row