Month: March 2019

Tuesday-March 26, 2019

“Deserted” 18 minute AMRAP of: -20 wall balls -2 rope climbs -20 Russian kettlebell swings -2 rope climbs Competition: -Rope climbs -20/14 ball -70/53 kettlebell Performance: -Rope climbs -20/14 ball -53/35 kettlebell Fitness: -1 rope climb OR 6 rope pull-ups or 12 ring rows -14/10 ball -35/26 kettlebell

Monday-March 25, 2019

“Ghost Town” 600/500m row 3 rounds of: -15/10 push-ups -15 sit-ups THEN 400/350 row 2 rounds of: -15/10 push-ups -20 sit-ups THEN 200/150m row 1 round of: -15/10 push-ups -15 sit-ups Competition/Performance: -As written Fitness: -Knee push-ups

Wednesday-March 20, 2019

“Spike” 21-15-9 -Dumbbell hang clean and jerk -Box jump overs *Break up reps of clean and jerk as needed between right and left hand Competition: -65/50 -24/20″ box Performance: -50/35 -24/20″ box Fitness: -35/25 -24/20″ box -Step up and over as needed.

Monday-March 18, 2019

“Last Tango” 3 Rounds: :30 on and :30 rest -Thrusters *REST 1 MINUTE* 3 Rounds: :30 on and :30 rest -Thrusters *REST 1 MINUTE* 3 Rounds: :30 on and :30 rest -Thrusters Competition: -RD1: 95/65 -RD2: 115/80 -RD3: 135/95 Performance: -RD1:65/45 -RD2: 75/55 -RD3: 95/65 Fitness: -RD1: 45/35 -RD2: 55/45 -RD3: 75/55

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