Monday, March 16th

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Performance is in red, Competition is in blue, Accessory Work is in orange

Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat ×6-8 reps

B)  On The Minute x10 minutes – Add weight per round
Odd – 10x Single Arm Dumbbell Push Press – right
Even – 10x Single Arm Dumbbell Push Press – left

WOD: 8 sets
Row or Airdyne 30 seconds @100% For Meters
Rest 60 seconds

A) Three sets of
Sots Press x 5 reps

B) Every two minutes, for 20 minutes (10 sets):
Snatch x 1.1.1
(rest 5-10 seconds between singles)
*Focus on speed and mechanics. Build by feel.

Suggested percentages
Minutes 1-5 – 65-70%
Minutes 6-10 – 70-75%
Minutes 11-15 – 75-80%
Minutes 16-20 – 80-85%

C) Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1 (3 seconds down, 1 second up) (3 steps out from bench)
Rest 45 seconds between legs

D) Five rounds for time of:
12 Burpees to Target 6″ Above Reach
12 Pull-Ups

3 sets of:
Handstand Walk x 10-15 Meters
L-Sit x 45 seconds
Dumbbell Row x6-8

 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531