Monthly Archives: March 2019

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SUNDAY 24 MARCH 2019

OPEN GYM
1200-1400

19.3
OR
FOR TIME
400M WALKING LUNGE
TARGET:
12 MINUTES OR LESS

5 RFT
3 SQUAT CLEAN
2 ROUNDS OF CINDY (5 PULL UP 10 PRESS UP 15 AIR SQUAT)
1 ROPE CLIMB 20FT

TARGET:
14 MINUTES OR LESS

FOR TIME
100 DOUBLE UNDER
50 DB HANG POWER SNATCH
25 THRUSTER

TARGET:
5 MINUTES OR LESS

-OPEN GYM-
19.4 PREP

-AEROBIC CAPACITY-
10x 2 min row (moderate pace)
10x 1 min row (light pace)

-ENDURANCE TRAINING-
2 ROUNDS
200M KB FARMER CARRY
100M DOUBLE KB FRONT RACK CARRY
50M DOUBLE KB OVERHEAD CARRY
(USE A MODERATE WEIGHT)

19.4

TEAM WOD
1000-1200

OPEN GYM
1200-1400

19.2

5X500M SPRINT REPEATS
3 MIN REST BETWEEN

IN A 30 MIN WINDOW
AS MANY REPS AS POSSIBLE
30S ON 30S OFF
AIR ASSAULT BIKE
BARBELL THRUSTER
DOUBLE UNDER
HAND RELEASE PRESS UP
KETTLE BELL SWING