March 21 - March 25

Monday, March 21

A. CF Open 16.4

13:00 AMRAP
55 Deadlifts
55 Wallballs
55 Calorie Row
55 HSPU

or

13:00 AMRAP
55 KB Swings (70/53)
55 Goblet Squats
400m Run
55 Push-ups

B. Strict Pull-ups
5 x 60% (no more than 12)

 

Tuesday, March 22

Happy birthday Hope! 

A. Dips
4 x 7-10

B. Partner Workout:
400m Plate Carry (45/25)
50 Burpees
50 Dumbbell Push-Press (40/25)
50 Box Jumps (30/24)
50 Dumbbell Squats (40/25)
50 HR Push-ups
50 OH Walking Lunges
400m Plate Carry
**plate must be held the entire workout**

 

Wednesday, March 23

A. “Jackie”
1k row
50 Thrusters
30 pull-ups
Time cap 10:00


B. Floor Press
5-5-5-5-5

 

Thursday, March 24

A. Pistol Practice

B. Make up Jackie

or

14:00 AMRAP
5 Power Cleans (135/95)
7 Toes-to-bar
9 Burpees over the Bar
35 Double-unders

 

Friday, March 25

Happy birthday Ricardo (Saturday) and Patty (Sunday)!

A. For time:
25 Calorie Row
25 Front Squats (95/65)
20 Calorie Row
20 Front Squats
15 Calorie Row
15 Front Squats

B. Push-Press
70% x 5
75% x 5
80% 3 x 4