WOD’s for the Week – 3/16 to 3/21

~ Strength Work ~

Set / Rep Schema for the Week: 10 min to find your 3 repetition maximum
MONDAY TUESDAY WEDNESDAY
Strict Pull-up Standard Clean Front Squat
THURSDAY FRIDAY SATURDAY
 CTD Push-up Strict Press Standard Deadlift

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
8 min EMOM
-4x Push Press (95/65#)

8 min EMOM
-4x Deadlift (155/110#)

10 min AMRAP
-4x 1-hand Kettlebell Swing [per arm]
-Run 250m
-8x Toes to Bar
7 Rounds
-3x Handstand Push-up
-3x Sumo Deadlift High Pull (95/65#)

[Level Test]

THURSDAY FRIDAY SATURDAY
12 min Team Relay
-Max Row
-Max Tire Flip
-Max Dip

Notes: Rotate every 1 minute ; 1 member rows, the others split between flips/dips

[Level Test]

20 min AMRAP
-5x Hang Clean (115/75#)
-5x Strict Pull-up
-5x Back Extension
-Run 250m
“Melissa”
15 min AMRAP
-5 Push Press (115/75#)
-10 Sit-up
-15 Box Jump (20/10″)