21
Mar
Monday
SKILL
Dynamic Warm-Up
STRENGTH
Back Squats (Week 2 – cycle #6 (same working weight as last week)
Every :90 sec
5 @ 40%
5 @ 50%
5 @ 60%
Every 2 min
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
:90 sec Max Burpees w HR
rest :30 sec
:90 Max Pull Ups
rest :30 sec
:90 sec Max Hollow Rocks
REST 5 MIN
AMRAP in 9 min
3 Thruster (95/65)
3 Box Jump Over
6 Thrusters (115/75)
6 Box Jump Over
9 Thrusters (135/95)
9 Box Jumps Over
12 Thrusters (155/105)
12 Box Jumps over
Max Reps Thrusters @ 185/115