March 7 - March 12

Monday, March 7

A. CF 16.2 Open workout
4:00 - 8:00 - 12:00 - 16:00
25 toes-to-bars or knee raises
50 double-unders or singles
15 squat cleans / 13 / 11/ 9 reps

135/185/225/275 RX men
95/115/135/155/185 scaled men
85/115/145 women
55/75/95/115/135 scaled women

or

4 rounds for time:
20 Calorie Row
15 Thrusters (95/65)
25 Sit-ups

 

Tuesday, March 8

A. EMOTM x 16:00 alternating
Odds - Deadlifts x 5 @ 75%
Evens – Dips x 8

B. 800m Run for time, rest roughly 5:00

C. 400m Run for time

 

Wednesday, March 9

A1. Push-press
2x4 @ 75%
2 x 3 @ 85%

A2. GHD sit-ups 4 x 15

A3.. Heavy Russian Swings
4 x 15

B.  7:00 AMRAP
16 Wall-balls (20/14)
8 Hang Snatches (115/75 85/45)

Thursday, March 10

Happy birthday Michael Y.!

A. Front squat
1 x 4 @ 70%
1 x 3 @ 75%
2 x 3@ 85%
2 x 1 @ 90%

B. Row 75 calories of time, 
* compare to Dec 15 and Oct 15

Friday, March 11

Happy birthday Corey P., Jennifer B., Katelyn (Saturday) and Jen K. (Sunday)!

A.  EMOTM X 20:00
Odds – Touch and go Power Cleans x 5 @ 155/105
Evens - Box Jump Overs x 10 (24/20)

2.) 3 rounds:
400m Run
15 Burpees
20 KB Swings (53/35)