SAT09MAR2019

WOD

Strength
Push Jerk: 50/3, 60/3, 70/2, 80/2, 85/2, 90/2

Conditioning
“CF4CF – Event 3”

AMRAP in 10 Minutes, one parking working at a time, split reps as desired:
30 Wallballs (20 to 10’/14 to 9’)
30/24 Calorie Row
30 Toes to Bar

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FRI08MAR2019

FRIDAY CLASS SCHEDULE: 530AM / 900AM / 400PM

Friday Night Lights
1st Heat starts at 5:30PM. Sign up sheet is in the gym. You don’t have to be registered to participate, open to all members!

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THU07MAR2019

Sign up for 19.3 Heats on the desk in the gym!

WOD

Mobility
Forearm Stretch & Smash
Quads Foam Roll 2 min
T-Spine Mobility (Coach’s Choice)

Active Recovery
EMOM for 16 min (4 Rounds):
Min 1 – 5 Thrusters + 5 OHS
Min 2 – 7 Burpees to 6″ Target
Min 3 – 4 DB Lunges + 4 Kipping HSPU
Min 4 – Recovery Run/Row/Bike/Ski

*All weights should be light-medium (easy)
*Scale DB Push Press for HSPU

WED06MAR2019

WOD

Strength
FS: 60/3 70/3 80/2 85/2 85-90/2

Conditioning
AMRAP in 7 Minutes:
7 C2B Pull-ups
9 Power Snatch (75/55)

Extra

Strength
DL: 8-8-8-8 Build to heavy but perfect

Skill
Ring to Chest Kip + Ring MU
5 sets of 4 (1+1=1rep)

TUE05MAR2019

WOD

Conditioning
4 Min On / 4 Min Off, for 4 Rounds:
30/21 Calorie Bike
10 DB Thrusters (50/35)
10 Box Jumps Overs (24/20)
Max 30ft Shuttle Runs In Time Remaining

*Each round is an all out AMRAP starting on the Bike. Push the Intensity
*Shuttle run: 1 rep each time down

Extra

Strength
Snatch: Build to Heavy Single w/ no misses

Skill/Conditioning
AMRAP in 6 Min:
4 HSPU
1 10ft HS Walk
8 HSPU
2 10ft HS Walk
…etc

Strength
Bench Press: Build to heavy set of 3

MON04MAR2019

WOD

Strength
Back Squat: 4-4-2-2-1-1, Build to Heavy but Perfect Single, no misses

Conditioning
19.2

-or-

For Time:
50 Abmat Situps
16 Alt DB Snatch (50/35)
16 Burpees Over DB
40 Abmat Situps
16 Alt DB Snatch (50/35)
16 Burpees Over DB
30 Abmat Situps
16 Alt DB Snatch (50/35)
16 Burpees Over DB

Extra

Strength
Clean: Build to Heavy Single w/ no misses (skip if doing 19.2)

Skill
Weighted1 Pullup + 1 Chinup: Build to heaviest possible
*scale as needed making it as difficult as possible to get 1+1