From 09.03.20 to 15.03.20
MGW-G-WM-GWM-W-REC
S-B-M-L-S
W4/6
From 09.03.20 to 15.03.20
LUN
CLASS
ST
Deadlift
Work on Heavy 3 in 15’
WOD
RX’d
4X AMRAP 3’
20 DB Snatch@22,5/15kg
30 Double Unders
20 Burpee touch 6”
Rest 3’
Open
4X AMRAP 3’
20 DB Snatch@15/10kg
20 Double Unders
20 Burpee touch 6”
Rest 3’
Scaled
4X AMRAP 3’
20 DB Snatch@10/5kg
10 Parallette Jump
20 Burpee touch 6”
Rest 3’
POST CLASS
ST
Press
Work on Heavy 3
Half Kneeling Filly Press
8/side tempo 2020
2’ rest
MAR
PRE CLASS
Skill
Forward Roll to Support on Rings
Accumulate 30 reps in max 15’
(https://www.youtube.com/watch?v=hKVZKIM58cU)
ST
Strict Pullups
2x Max Unbroken@MAV
Rest as Needed
CLASS
Skill
AMRAP 6’
1 Skin the Cat + 1 strict MU + 3 strict Ring Dip
(Scale with 15’ Ring MU Practice)
WOD
RX’d
AMRAP 9’
30 Pullups
30 TTB
30 Box Jump Over @60/50cm
30 Ring Dips
30 Burpee touch 6”
Scaled
AMRAP 9’
30 Jumping Pullups
30 Y on Rings
30 Box Jump Over @50/40cm
30 Bench Dips
30 Burpee touch 6”
MER
PRE CLASS
ST
Bench Press
Find 3 Heavy
CLASS
WL
Squat Clean
in 15’ Find 1RM
(scale with 10’ EMOM 5 hang Squat Clean)
WOD
“Open 15.5”
RX’d
27-21-15-9 Reps FT
Cal Row
Thrusters@43/30kg
Open
27-21-15-9 Reps FT
Cal Row
Thrusters@30/20kg
Scaled
21-15-9 Reps FT
Cal Row
Thrusters@25/17.5kg
POST CLASS
10’ Bike @NBO
GIO
CLASS
WOD
For Time
RX’d
800m Run
9 Rope Climbs
21 KB Swing@24/16kg
15m Handstand Walk
600m Run
7 Rope Climbs
15 KB Swing@24/16kg
10m Handstand Walk
400m Run
5 Rope Climbs
9 KB Swing@24/16kg
5m Handstand Walk
@9/6kg vest
Open
800m Run
9 Rope Climbs
21 KB Swing@24/16kg
15m Handstand Walk
600m Run
7 Rope Climbs
15 KB Swing@24/16kg
10m Handstand Walk
400m Run
5 Rope Climbs
9 KB Swing@24/16kg
5m Handstand Walk
Scaled
800m Run
18 Ring Rows Feet Elevated
21 KB Swing@16/12kg
45m Bear Crawl
600m Run
14 Ring Rows Feet Elevated
15 KB Swing@16/12kg
30m Bear Crawl
400m Run
10 Ring Rows Feet Elevated
9 KB Swing@16/12kg
15m Bear Crawl
POST CLASS
ST
4 rounds
10 Around The World
60” rest
10 Ring Ice Cream Maker
60” rest
3x 5” hold press hip raises (to L-sit to pike plank)
60” rest
5-10 Parallette HSPU
60” rest
VEN
CLASS
Option A
WL
1 Snatch + 2 OHS
Every 2’ For 20’
ST
Back Squat
3-2-3-2-3
Back Off:
1x AMRAP@80% H2
Option B
EMOM 20’
Odd: 5 Hang Power Snatc
Even: 5 OHS
ST
Back Squat
Find 8MAV
Back off:
Every 4’ for 4 set
10 Burpee Box Jump
8 Back Squat@90-95%8MAV
POST CLASS
ST
8 Barbell Back Lunges left
8 Barbell Back Lunges Right
10 GHD Ham Raises
15 Banded Back Cross
SAB
CLASS
TEAM of 2
For Time
RX’d
4k Row
150 Pullup
2k Row
50 Bench Press @60/40kg
1k Row
200 Squat Jump
Open
4k Row
150 Jumping Pullup
2k Row
50 Bench Press @40/30kg
1k Row
200 Squat Jump
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