Monday 3/9/20

Strength 
EMOM x 8 Mins
MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps

WOD 
4 Rounds for Time
5 Deadlift (AHAP)
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)

Saturday 3/7/20

PARTNER WOD
Teams of 2...
For Time
100 Cal Row
100 Pull-Ups
30 Front Squat (185/125)|(135/95)
50 Pull-Ups
50 Cal Row
30 Front Squat

*Partner 1 works while Partner 2 rests. Workout must be completed in order. Split reps any way.

Friday 3/6/20

Strength
On a 10:00 Running Clock...
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout. 

 WOD
"THE CALI BEAR"
Every :30 for 20 Minutes
1 Power Clean & Jerk (225/155)|(155/105)

*Last seen on 11/22/19

Thursday 3/5/20

Strength
10-8-6-4
Sumo Deadlift 

WOD
AMRAP x 15 minutes
200m Run
12 Wall Balls (20/14)|(14/10)
12 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Box Jumps (24/20)

Wednesday 3/4/20

Strength
5-5-5-5
Tempo Bench Press (2111)

WOD
3 Rounds
15 DB Bench Press (35/25)|(25/15)
12 Ring Rows
-into -
100 Sit-ups
-into -
30-20-10**
DBL DB Hang Snatch
**15/12 Cal Bike after each full round.

Tuesday 3/3/20

Strength
10RM Back Squat

WOD
4 Rounds for Time
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)

Monday 3/2/20

Strength
8-6-6-4
Push Press

WOD
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-

AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up