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Programming 19/03/18 – 24/03/18

By Sarah Cahill | In Wods | on March 18, 2018

Monday

19-03-2018
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Tuesday

20-03-2018
Skill
HSPU
Pull Up
TTB
Muscle Ups
WOD
A: Metcon (No Measure)
“EMOM 12
1-5 Reps of the skill
45s Low intensity rowing “
WOD
B: Metcon (AMRAP – Rounds and Reps)
“5 min AMRAP
5 Box Jumps
5 Burpees
15 DU’s “

Tuesday OLY

20-03-2018
A: Power Snatch (5 x 3)
B: Overhead Squat (4 x 3 )

Wednesday

21-03-2018
A: Front Squat (3 x 5 )
@70-75%
B: Hollow hold/hollow rock (3 x 10 )
hold for 30s or 10 rocks
WOD
Metcon (Time)
12 min Cap
“2 Rounds
6 Thrusters @ 60/40kg
10 Pull Ups
2 Rounds
8 Thrusters @ 50/35kg
10 Pull Ups

2 Rounds
10 Thrusters @ 42.5/30kg
10 Pull Ups “


Thursday

22-03-2018
A: Handstand Hold (3 x 30-60s)
B: Dips (3 x 5)
C: Strict Toes-To-Bar (3 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP In Pairs YGIG 1 Round, partner hold plank while waiting
“6 TTB
8 Alt Pistols
10 Down Ups

Thursday OLY

22-03-2018
A: Power Clean and Push Press (5 x 2 )
B: Box Jumps (3 x 5 )
C: Chin Up (3 x 5 )

 

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