Thursday 03.21.19

Warm-up:
40 Jumping jacks
Hip stretching
Banded shoulder stretching
Snatch warm-up
***One round with pvc, 1 round with barbell

MetCon:
5min AMRAP:
30/21 Calorie Row
21 Power Snatches 95/65#
Max Lateral Barbell Burpees

Rest 5 Minutes

5min AMRAP:
30/21 Calorie Row
15 Power Snatches 115/80#
Max Lateral Barbell Burpees

Rest 5 Minutes

5min AMRAP:
30/21 Calorie Row
9 Power Snatches 135/95#
Max Lateral Barbell Burpees

Scale: 25/15 cal row, 65/45#, 75/55#, 95/65#

AP: Roll and stretch(Open workout 19.5 tomorrow)

Tuesday 03.19.19

Warm-up:
Run 400m
Hip stretch
3Rounds:
10 Air squats
10 Bridges
6 Scorpions
6 Push press

Strength: Back squat 4×3 at 80%

MetCon:
12min AMRAP:
2 Push Presses 115/80#
2 Toes to Bar
2 Box Jump Overs 24/20″
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
6 Push Presses
6 Toes to Bar
6 Box Jump Overs

Up by 2’s Until Finish

Scale: 75/55#, 20/16″

AP: Plank hold – Accumulate 3 minutes

Saturday 03.16.19

9:15am Team WOD
2 person teams

AMRAP in 8:00
5 bar MU – each, taking turns (scale 5 c2b or 5 pull ups)
4 full snatch – each, taking turns (Rx = 135/95#)

rest 2:00

AMRAP in 10:00
25 DU (scale 50 SU) each, taking turns
11 thrusters (Rx 75/55#) each
7 burpee box jumps (24/20″) each

rest 2:00

AMRAP in 8:00
100m sprint – each, relay
10 deadlifts (Rx = 185/135#) each

10:00am Hero & Cardio WOD
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Jennifer
26:00 AMRAP:
10 pull ups
15 kb (53/35)
20 box jumps (24/20)

Friday 03.15.19

Warm-up:
400/300m Row
Banded shoulder stretching
2Rounds:
8 Air squats
8 Good mornings
8 Kips
5 Power snatches

Before starting the workout:
2Rounds:
4 Power snatches(At working weight)
4 Bar facing burpees
4 Pull ups or 2 bar muscle ups

Open workout 19.4

For total time:
3 rounds of:
10 snatches 95/65#
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

***If you are not signed up for the open no time cap

Scale: 65/45#, chin over bar pull-ups

AP:
8min AMRAP:
10 Slam balls 20/15#
12 Box Jumps
14/12 Calorie row

Wednesday 03.13.19

Warm-up:
High knees, butt kicks, broad jumps, duck walk
5 burpees, 10 push ups, 15 air squats
3rounds:
8 Barbell reverse lunges
6 Overhead squats

Strength: Barbell Reverse Lunges 3×10

MetCon:
18min AMRAP:
5 Round Buy-In:
200m run
10 OH Squats 95/65#
In Time Remaining:
Max Rounds “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

***Compare to 1/10/19

Scale: 65/35#

AP: Tabata plank holds