Workouts for 3/5-3/10/2018

Monday, March 5

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

8-4-3-2:
    Strict Weighted Pull-Ups
    Strict Weighted Ring Dips

CONDITIONING

12 Min AMRAP:
    15 Box Jump (24/20")
    12 Push Press (95/65#)
     9 Chest-To-Bar Pull-Ups


Tuesday, March 6

STRENGTH/SKILL

10-7-5-3 Deadlift

CONDITIONING

3 Rounds For Time:
    30 DUs
    20 Goblet Squats or Alternating Pistols
    10 Deadlift (205/155#)
Rest 1 Min Between Rounds


Wednesday, March 7

STRENGTH/SKILL

10 Sets, Every 90s, Increasing Weight of:
    1 Power Snatch + 3 OHS

CONDITIONING

12-9-6:
    Thruster (20-30# more than usual)
    Slam Ball (moderate)


Thursday, March 8

STRENGTH/SKILL

3 Sets:
    Backwards Sled Drag
    2x Around Rig Suitcase Carry
Rest 90s

CONDITIONING

15 Min EMOM, 30s Work/30s Rest:
    Plate Sit-Ups    FB: GHD Sit-Ups
    Weight Good Morning    FB: GHD Hip Ext
    HS or Plank Shoulder Taps    FB: 50ft HS Walk


Friday, March 9

TBD - Active Recovery Based on Open Workout


Saturday, March 10

OPEN 18.3