3/18

Skill: 20 min cap

full clean and jerk

Going for a new PR here people!

3-3-2-2-2-1-1-1

WOD
15 min cap
200 m ovhd plate carry 45/25
40 see the lights 45/25
35 goblet squats 50/35 (DB or kb)
30 overhead walking lunges 45/25
200 m run

3/16

This workout is going to be awesome.

Skill:
Review and reteach:
Air squat
Pvc Front squat

WOD: 15 min AMRAP
Buy in: Run 400 m with PVC overhead(cannot touch head or shoulders)
Then max rounds of;
50 thrusters 45/35
50 hand release pushups

After the workout:
pick one;
70 hollow rocks
60 v-ups
50 ab mat sit ups
40 toes to bar

3/15

Skill:
Run 400 m backwards

20 min AMRAP
Teams of 4
Row 500m
Power clean 205/125
Kb swing 70/50
Rope climb

Teams rotate when the rower has finished 500m

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3/13

Skill: 15 minutes
Work on something you suck at. Familiarize yourself with all movements in the WOD.

WOD:
3 rounds
1 min
-DB snatch 50/30
-burpee
-ghd sit-up
-wall ball 20/14
-box jump
Rest 1 minute

Score is total reps

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3/12

Skill:
overhead squat
3-3-3-3-3
15 minute cap

WOD
15 minute AMRAP
15 deadlifts 185/115
10 pull-ups
Run 100 yards

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