Monday March 28

Monday

Strength: Weighted pullups
3-3-3-3-3

WOD:
Cash in: 20 push press (45#)
10 box jumps 10 flutter kicks
9 box jumps 20 flutter kicks
8 box jumps 30 flutter kicks
…..
1 box jump 100 flutter kicks
Cash out: 20 push press (45#)

Thursday March 24

Thursday

Coaches Choice

I have a mixed bag of things we are going to work on today. To be honest I kind of over the whole Open thing messing up my programming.

Fairly easy day in prep for 16.5

Friday March 18

Friday

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts (225#/155#)
55 wall-ball shots (20# 10ft/14# 9ft)
55-calorie row
55 handstand push-ups