TUESDAY 12 MARCH 2019
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
WEDNESDAY 13 MARCH 2019
FOR TIME
100 DOUBLE UNDER
50 DB HANG POWER SNATCH
25 THRUSTER
TARGET:
5 MINUTES OR LESS
THURSDAY 14 MARCH 2019
-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)
SATURDAY 16 MARCH 2019
TEAM WOD
1000-1200
SUNDAY 17 MARCH 2019
OPEN GYM
1200-1400
TUESDAY 05 MARCH 2019
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