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Wednesday
1.
Deadlift
5 @ 75%
5 @ 80%
5+ @ 85%
“Death by Burpees”
On a running clock – 1 burpee the first minute, 2 burpees the second minute, 3 burpees on the third minute, and so on until you fail to complete the number of burpees on the corresponding minute.

Thursday
3 rounds
800m run
20 KB Snatches (10 each arm) 44/28

Body Burner
“Jackie”
1000m row
50x Thruster (45lbs)
30x-pullups

Rest 4 minutes

“Karen”
150 Wall balls (20lbs and 14 lbs)

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Monday
1.
Back Squat
5 @ 75%
5 @ 80%
5+ @ 85%

2.
3 rounds for time
400 m run
21 Box Jump Overs (24/20)
12 HSPU
Tuesday
For Time: 155/105 and 20/14
40 Wallballs
8 Power Cleans
30 Wallballs
6 Power Cleans
20 Wallballs
4 Power Cleans
10 Wallballs
2 Power Cleans

Body Burner
“Renegade”
2 rounds for time
10x Hang power clean (185#/135#)
10x Squat jumps
10x Pull-ups, strict
20x Overhead walking lunge steps (45#/25# plate)
10x Renegade row (55#/35# DBs)
5x Pistols/leg

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Friday 3/27
Open 15.5

Saturday 3/28
3 Hill Runs with partner
50 Partner Wall Balls
50 synchronized burpees
50 synchronized air squats
1 mile run with partner

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Who set a new backsquat PR this week?

 

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Wednesday 3/25
1.
Back Squat
5-5-3-1-1-1
2.
“Skills and Bills”
(Not for time)
Run 400
2 rounds
5-8 strict pull ups
5-8 strict ring dips
5-8 strict toes to bar

3. Spend 15 min working on clean and jerk **could be a 1 RM or just working on form

Thursday 3/26
1.
Press
1-1-1-1-1

2.
3k Row
30 pull-ups
1 Mile Run
30 ring dips

Body Burner
“Nicole”
AMRAP 20 min
Run 400 m
max rep pull ups

*note number of pull ups as score

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Monday 3/23
(Retest Week)
Back Squat
5-5-3-1-1-1

2. Karen
150 wall balls for time
Tuesday 3/24
Run 800 M
10 Shoulder to overhead
15 burpees over the barbell (155/105)
Rest 3 minutes
Run 800M
15 Shoulder to overhead
20 burpees over the barbell (135/95)
Rest 3 minutes
Run 800M
20 Shoulder to Overhead
25 burpees over the barbell (115/75)

Record total time and weight

Body Burner
“Chelsea”
EMOM 30 min
5 pull ups
10 push ups
15 squats

…followed by a 1 mile run starting at the 30 min mark

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Friday 3/20
OPEN 15.4
Saturday 3/21

A:
100 Push Ups
1 hill run
100 Sit Ups
1 hill run
100 Pull Ups
1 hill run
100 ring dips
1 hill run
B:
100 Pull Ups
1 hill run
100 ring dips
1 hill run
100 Push Ups
1 hill run
100 Sit Ups
1 hill run
30 min time cap

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Who enjoyed the WOD ladies on Tuesday?

 

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Wednesday 3/18
1. DeadLift
5 @ 60
5 @ 65
5 @ 70
2. EMOM 15 minutes Snatch (squat) +2 OH squats

Thursday 3/19
1. Press
5 @ 60%
5 @ 65%
5 @ 70%
2. For Time:
800 Meters
30 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
Run 800 Meters
3. Accumulate 75 ab mat sit ups

Body Burner
1k row
Annie
50-40-30-20-10
Double Unders
Sit Ups
1k row

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Monday 3/16 DELOAD WEEK
1.
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%

2.
For time:
50 box jump overs (24/20)
35 Thrusters (65/95)
45 Toes to Bar
35 Pistols
50 foot handstand walk

Tuesday 3/17
1. Warm Up: StoneWay 11 foundation movements

Choice Day:
Angie
Barbara
Diane
Elizabeth
Helen
Linda
Mary
Nancy
Grace
Isabel
Time Limit: 10 min.
(not fran, Karen, or Jackie…. these are programmed in this month in some form)

Body Burner
Running Grace 135/95
1 hill run + 400 m run
5 Clean and Jerks
400 m run
5 Clean and Jerks
400m run
5 clean and jerks
400m run
5 clean and jerks
400 m run
5 clean and jerks
400m Run
5 clean and jerks
400 m run + 1 hill run

 

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Friday 3/13
OPEN 15.3
Saturday 3/14
1.
AMRAP 20 minutes
1 Hill run
10 Burpees
15 Pull-ups
20 Push-up
30 KB Swings

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Wednesday 3/11
1.
Deadlift – Week 3
5 @ 75%
3 @ 85%
1+ @ 95%

2.
EMOM for 28 minutes
Minute 1: 7 HSPU
Minute 2: 7 Pull-up
Minute 3: 7 Thruster 135/95
Minute 4: 7 Burpees

Thursday 3/12
1.
Press- Week 3
5 @ 75%
3 @ 85%
1+ @ 95%

2. 8 min AMRAP
12 T2B
12 Overhead Squats, 95/65
12 pull-ups
Record total reps

3. Accumulate 3 minutes handstand hold

Body Burner
Every 8 minutes for 4 rounds
Run 400
10 KB Swings 53/35
15 ring dips
Run 400

Rest the remainder of the 8 minutes

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