Monday 3-13-17
Strength:
In 20 mins find a new 1RM Bench Press
In between each set perform:
A1) 5-7 zombie situps or 5-7 GHD situps
A2) 20 Double unders

WOD:
2 RFT:
40 cal row
30 Burpee box jumps overs (24/20)
40 Double unders
30 Slam balls

Tuesday 3-14-17
Strength:
In 20 mins find a new 1RM Bench Press
In between each set perform:
A1) 5-7 zombie situps or 5-7 GHD situps
A2) 20 Double unders

WOD:
2 RFT:
40 cal row
30 Burpee box jumps overs (24/20)
40 Double unders
30 Slam balls

Wednesday 3-15-17
Strength:
Back Squat
Work to find best 3rep max then
3×12 @65% of above

WOD:
10/8 Wall Walks
3 laps Farmer’s Carry (70/53)
50 Wall Balls (20/14) *sets of 10
800m Run or 50/40 AB Cals
50 Wall Balls
3 laps Farmer’s Carry
10/8 Wall Walks
(30 min cap)

Thursday 3-16-17
Strength:
EMOTM
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips

WOD:
10 sets @ 80-85%
200m Run
Rest 30 sec
12 Burpees
Rest 30 sec
200m Row
Rest 30 sec

Friday 3-17-17
CrossFit Open workout 17.4!

Saturday 3-18-17
Strength:
Push Press
8×3

Partner WOD:
In teams of 2
26 Minute AMRAP
Partner A runs 400m
Partner B AMRAP Hang Snatches (135/95) until A gets back.
-Switch and repeat-
Partner A runs 400m
Partner B AMRAP Back squats from floor until A returns.
-Switch and repeat-
Partner A runs 400m
Partner B AMRAP Double Unders
Switch and repeat.

Sunday 3-19-17
Strength:
5 x 300 meters with 120 seconds rest between sets

WOD:
60/50 Cal Row
60 Shoulder to Overhead (95/65)
60 Deadlifts (155/105)
(12 min cap)