March - 2018

Saturday 4/31/18 - Up & Down Reps

W: 5 Rounds @ 7-8: Row 500m Run 400m M-1: 5-10-15-20-15 Russian KB Swings 70#/55# Ab-mat Sit Ups M-2: 4 Sets for Quality: 10 Landmine Squats 10 Half Kneeling Landmine Press/Side 10 Landmine Rows/Side

Friday 4/30/18 - Squats on Squats

M-1: 12:00 EMOM (alternating, not scored) a) :45 Bike or Row b) 10 Goblet Squats c) 10 Single Arm KB Swings M-2: 1RM Front Squat Then: 20RM Back Squat *1 Attempts *65-80%

Thursday 4/29/18 - Snatchy

M-1: 15:00 EMOM 1 Snatch *Start at 70% *Build every 2 good lifts M-2: 9:00 AMRAP 10 Power Snatch 75#/55# 10 C2B Pullups 10 Ring Dips L2: 45#/35# Pullups Banded or Assisted Ring Dips L1: 35#/15# Banded or Jumping Pullups Push Ups

Wednesday 4/28/18 - Farmers Walk

W: 5 Rounds: 200m Jog 50' Single Arm Farmers Carry (L) 50' Single Arm Farmers Carry (R) M-1: Max Distance DB Farmers Walk 70#/50# *Do in gym, 50' each way *Only scale weight if RX cannot safely be picked up M-2: 1 Mile Time Trial Run Tips: 0m-400m Hard but submaximal 400m-1200m Back off slightly for middle 1200m-1400m Start to pick up the pace 1400m - 1600m Sprint!

Tuesday 4/27/18 - And you get a 10ft target..

M-1: Push Press 1RM Then: 1 Attempt at 20RM *Aim for 60-70% of 1 RM M-2: 3 Rounds For Time: 15 Burpess 30 Double Unders 15 Wall Balls to 10ft L2: 15 Double Unders Wall Balls to 9ft L1: 60 Single Unders Wall Balls 14#/10#

Monday 4/26/18 - 1RM + TT

W: Partner Row Warm Up 3x250m Row *Alternate with partner *Aim for 1000m Row Pace M-1: Power Clean 1RM Then: 1:00 AMRAP@90% M-2: 1000m Row Time Trial Tips: 0m - 200m Hard but submaximal 200m-600m Back of slightly 600m-800m Begin picking up the pace 800m-1000m Strong finish Notes: No extra credit this week. Post-Open de-load week!

Sunday 3/25/18 Sunday Hero WOD and Women's HIT

Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA 5 Rounds for Time 5 Burpees 10 C2B 20 Wall Ball (20/14) 30 push ups 400 M run

Saturday 3/24/18 - Benching

M-1: Bench Press 5 Sets of 5 *Build to a Heavy *Not a Max M-2: 5 Rounds For Time: 400m Run 15 Thrusters 95#/65# L2: Scale Thrusters to Unbroken Weight

Friday 3/23/18 - 18.5

M-1: TBA M-2: 18.5

Thursday 3/22/18 - Rowing Away

M-1: Build to a Heavy 2 Push Jerks + 1 Split Jerk M-2: Each For Time: Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters --1:00 Rest Between Each-- Extra Credit: Snatch 6 Sets of 1 @ 70%

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