Week of 10/03/22

SKILL
stability work

WOD
Every 5 minutes for 3 rounds
500m row
9 deadlifts (55% of 1RM)
15 pull-ups
max push-ups
2 minute rest

STRENGTH
clean: 3×3 @ 85% of 3RM

WOD
16min AMRAP
45 double unders
10 hang power cleans
– Level 3: 70% of 1RM, Level 2: 60% of 1RM, Level 3: 50% of 1RM
5 burpees over bar

STRENGTH
deadlift: 3×3 @ 90% of 3RM

WOD
400m row
1 minute rest, then…
5 rounds of…
8 kb snatches (35/26)
4 strict handstand push-ups
1 rope climb

SKILL
endurance test

WOD
8RFT
P1: 2 wall walks
P2: 20 wall balls (20/14)
P1: 8 toes-to-bars
P2: 10 bench presses (55% of 1RM)

STRENGTH
power clean: 3×3 @ 85% of 3RM

WOD
14min EMOM
MIN 1: 4 calorie row
MIN 2: 4 box jump overs (24/20)
MIN 3: 5 calorie row
MIN 4: 5 box jump overs (24/20)
MIN 5: 6 calorie row
MIN 6: 6 box jump overs (24/20)
… start back at 4-4 if you can’t complete your reps

7AM/8AM
10RFT
6 deadlifts (60% of 1RM)
12 wall balls (20/14)
24 double unders

9AM (partners)
20RFT
6 deadlifts (60% of 1RM)
12 wall balls (20/14)
24 double unders
… partners alternate full rounds

WOD
5 rounds
1 minute max burpee pull-ups
1 minute max single-arm kb thrusters (35/26)
1 minute calorie row
2 minute rest