MON March 10/14 – wk 2of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power snatch 7×1 – build lightly
B. Deadlift 6×2 – build to a heavy set of 2
C. Deadlift 1x reps @ 75%
D. Neutral grip press 4×3-5 – light build
E. Keg, sandbag, fire hydrant, or other implement carry for two gym lengths x3
TUES March 11/14 – wk 2of 3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power clean 4x 2 – build (or C&J 7×1)
B. Bench press 6×2 – sets across**
C. Close grip paused axle bench press 4x 3-5 – build lightly
D. Event of choice (20 minutes)
WED March 12/14 – wk 2of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Back squat 6×2 – sets across**
B. Paused back squats 3×3-5** (build off last week)
C. Trap bar rows 4x 3-5 – build lightly
D. Farmers walk 5 x 1 gym lengths – build to heavy effort
THURS March 13/14 – wk 2of3
Rest Day
FRI March 14/14 – wk 2of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Press 6×2 – sets across**
B. Safety bar squat 4 x 3-5 – build lightly**
C1. DB standing one armed press 4×3-5 – rest 10 sec
C2. BB mid grip Cuban press 4 x 3-5 – rest 90sec
Repeat on other arm
SAT March 15/14 – wk 2of3
– Axle continental clean and press – work to max effort
– Stone loading 5 x 3 @ heavy load
– Yoke walks 5 x 1 gym length @ heavy loads – building
SUN March 16/14 – wk 2of3
REST DAY
