Monday 13th - Saturday 18th March

Monday:
Public holiday WOD


Tuesday
Strength:
Thruster (from floor)
3 EMOM x 10 for accumulate load


Conditioning:
Death by 'shuttleball'
Every 2 minutes until failure
10 x 10m shuttle run
10 wall balls *increasing by 2 reps every round


Wednesday
Strength:
A1: Strict Pullup
A2: Strict HSPU
5,5,3,3,3


Conditioning:
AMRAP in 12 minutes
15 KB swings @ 24/16kg
12 burpees
9 T2B


'SWOD'
Clean and jerk *squat and split
3,3,2,2,1,1,1


A1: Clean grip deadlift
3,3,2,2
A2: close grip bench press
8,8,6,6


2RNFT
1 min heavy deadball bearhug
1 min farmers walk


Thursday:
Strength:
Hang power clean
3 EMOM x 10 for accumulate load


Conditioning:
5 rounds of 1 minute on 1 minute off for total calories
AB
Rest
ROW
Rest
*aim to maintain fairly consistent repeats throughout


Friday
Strength:
A1: 6 standing DB/KB strict press
A2: 12 back rack reverse lunge
x 4


Conditioning:
On a continuous running clock for accumulate remainder reps
Minutes 0-4:00
100 double unders
MAX front squat
4-8:00
Run 400m
MAX front squat
8-12:00
15 OHS
MAX front squat
Rx = 52.5/35kg


Saturday
Throwback to last year, 17.4 is.... 16.4!


AMRAP in 13 minutes
55 deadlifts @ 102/70/61/43kg
55 cal row
55 wall balls @ 9/6/4kg to 10/9ft
55 HSPU/ HRPU