Tuesday 3/10

Bravo

8 RFT

15/12 cal row

50 double under

5 muscle ups

Rest 2 min or alternate rounds with partner

Charlie

8 RFT

15/12 cal row

30 double under 

6 pull ups

Rest 2 min or alternate rounds with a partner

Monday 3/9

Strength

Front Squat - Heavy single 

Wod

Bravo

Amrap 10

10 squat clean 155/105

10 strict handstand push ups

Charlie

Amrap 10

10 squat clean

10 piked handstand push’s

Friday 3/6

Strength

Push Press - heavy single

Bravo

4 RFT

400m run

25 push press 95/65

6 bar muscle ups

Charlie

4 RFT

400m run

25 push press 95/65

6 chest to bar pull up

Thursday 3/5

“Per Rock”

Amrap 20

5 burpee to plate

10 plate ground to overhead

20 plate Russian twists

200m plate carry 

Wednesday 3/4

Alpha
For time - 16 min cap 150 Double Unders 50 Push-ups 50 Toes-to-bars 120 Double Unders 40 Push-ups 40 Toes-to-bars 90 Double Unders 30 Push-ups 30 Toes-to-bars

Bravo
Amrap 16
150 Double Unders 50 Push-ups 50 Toes-to-bars 120 Double Unders 40 Push-ups 40 Toes-to-bars 90 Double Unders 30 Push-ups 30 Toes-to-bars

Charlie
Amrap 16
300 Single Unders 50 Knee Push-ups 50 Hanging Knee Raises 240 Single Unders 40 Knee Push-ups 40 Hanging Knee Raises 180 Single Unders 30 Knee Push-ups 30 Hanging Knee Raises

Tuesday 3/3

Strength

Front squat 10 x 3 Across

Superset

Stiff leg deadlifts 3 x 8

Front rack box step up 3 x 8

Monday 3/2

Strength

Find a heavy single 

Power Clean

Wod

For Time

15/12 cal row

10 power clean at 50%

Rest 3 min

15/12 cal row

10 power clean at 60%

Rest 3 min

15/12 cal row

10 power clean at 70%

Rest 3 min

15/12 cal row

10 power clean 80%