March 13 - March 18

Monday March 13

A. Shoulder Press
5 x 5

B. 17.3

Or

4 rounds:
20 Calorie Row
15 Burpees
Rest 2:00

 

Tuesday March 14

A. Front Squat
4 x 4 @ 75%

B. 7:00 AMRAP
3/10, 6/20, 9/30, 12/40, 15/50, 18/60, 21/70, 24/80, 27/90, 30/100
Thrusters (95/65)  
Double-unders

Masters 75/55, sub 2x’s singles if needed.

 

Wednesday March 15

Happy birthday Kandance!

A. Every :90 x 6
6 Deadlifts + 4 Hang Cleans + 2 Shoulder to Overhead (185/135)

B. 6 rounds
200m run
12 HSPU (8 HSPU or 16 push-ups)

 

Thursday March 16

Happy birthday Tracy!

A. Strict Pull-ups
4 x 70% or
Ring Muscles-ups
4 x 60%

B. EMOTM x 20:00
3 pull-ups
5 HR push-ups
7 sit-ups
9 squats

 

Friday March 17

Happy birthday Sara!

A. Snatch  
work to heavy single, then 3 x 2 @ 85%

B. Workout TBD

 

Saturday, March 18

Happy birthday Chris T. and Kim R. (Saturday) and Mike S. and Anthony (Sunday)!

A. Workout TBD