WOD's Week of March 19

12. - March 19

A. Bench Press - build to a 1 RM

B. AMRAP 85% of 1RM bench press x 3 sets

+

3 sets all out

1/2 mile airdyne

rest 5 min

+

5 sets:

row 2 min @ 80-90%

row 2 min @ 50% 

13.  March 21

A. DL, build to a 3 RM

B. 20 unbroken KB swings x 5 sets; 60s (increase KB size each set)

+

3 sets all out

10 Thrusters 

10 chins ups

10 Thrusters

rest 6 min

+

80-90% efforts

30 KB swings - light

30 walking lunges

rest 3 min

30 wallballs

30 burpees

rest 3 min

AMRAP DU's in 3 min

14. March 23

A. build to a 1 RM weighted chin up

B. AMRAP chin ups x 3 sets; 2 min

+

2 sets all out

9-6-3

unbroken SDLHP

burpees

rest 5 min

+

AMRAP cal on Airdyne in 10 min

March 12

3 attemps @ each

Press 1RM

Squat 1RM

Deadlift 1RM

+

1 mile airdyne for time

+

10 mins @ 80-90% effort

AMRAP DU's

5 burpees @ the top of each min

March 14

A1. Press, 6-8 x 3; 60s

A2. Chin ups, AMRAP x 3; 60s

A3. Thursters, 10-10-10; 60s

A4. Back extensions, 15-20 x 3; 60s

+

3 sets all out

30s Airdyne Sprint

4:30 rest

+

6 sets @ 80-90%

30s DU

30s Burpees

1 min rest

March 16

A1. Back squat @ 30X0, 5 x 3; 10s

A2. Max effort box jumps, 3 x 3; 3 min

+

2 sets all out

row sprint 500m

rest 10 min

+

5 min @ 80-90%

AMRAP DU's

5 burpess at the bottom of each min

+ (rest 5 min)

5 min @ 80-90%

max cals Airdyne

5 burpees at bottom of each min 

March 5 - 9th

Monday, March 5
A1. 20 unborken wallballs; 10s
A2. AMRAP push ups; 10s rest
A3. 20 unbroken KB swings; 10s
A4. AMRAP chin ups; 3 min rest
+
3 sets all out:
AMRAP burpees in 20s
AMRAP switch lunges in 20s
4 min rest
+
AMRAP DU's in 10 min

March 7
A. OHS, 15-15-15; 3 min
B1. Back ext @ 31X1; 10-12 x 3; 60s
B2. GHD Situps, 10-15 x 3; 60s
+
1K row for time
+
8 sets@ 80-90%:
30s BJ - jump up/ step down
30s rest

March 9
A1. Heavy russian swing, 15-20 x 5; 60s
A2. Goblet squat, 15-20 x 5; 60s
A3. AMRAP situps in 30s x 5; 60s
+
3 sets all out:
row 250m
15 burpees
rest 7x work
+
3 min row @ 80-90%
+ (3 min rest)
3 min @ 80-90%
30 KB swings - light
30 walking lunges
+ (3 min rest)
3 min row @ 80-90%
+ (3 min rest)
3 min @ 80-90%
30 DU's
30 sit ups
+ (3 min rest)
3min row @ 80-90%