Events this week:
No Shower Happy Hour this Thursday starting at 7pm down the street at On Rotation.
Body Composition (Re)Testing this Saturday from 8-11am. Sign up for a time >HERE<. If you are retesting from last time use the code RETEST.
——————–
Monday 3/16
A) Back squat – 6, 4, 2, 6, 4, 2; R2-3M
– wave format means increase on second wave from first
B1) 10-15 CTB pull-ups AFAP; R20S
B2) 10 tough front rack reverse lunges alternating; R2-3M
C) 30 TGUP not for time; tough but smooth pace
Tuesday 3/17
5 min AMRAP @ 90%
– 7 wallballs (20/14#)
– 5 T2B
– 7 supermans
R5M
5 min AMRAP @ 90%
– Row 150m
– 5 burpee over erg
R5M
5 min AMRAP @ 90%
– 20 double unders (40 singles)
– 10 KB swings (53/35)
– 8 goblet squats
R5M
5 min AMRAP @ 90%
– 7 box jumps (24/20”)
– 5 DB snatches R (50-75/20-45)
– 7 HR push-ups
– 5 DB snatches L
Wednesday 3/18
A) EMOM x 10 min
– 3 TnG squat clean thrusters (building)
+
4 rounds for time @ 85%:
– 5 power clean + push jerk @ 70% (singles)
– 400 m run
Thursday 3/19
A1) Deficit RDL x 10 reps (tough but pretty); R30S
A2) Bent over DB row to hip x10-15/side; R2M x 3 sets
B1) DB trap raise 8-10/side @ 21X2; R20S
B2) Banded glute walk (pole to rack); R30S
B3) FLR on rings 45-90 sec; R90S x 3 sets
+
2K row for time
Friday 3/20
Open Workout 15.4