MON March 17/14 – wk 3of3
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 18/14 – wk 3of 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 19/14 – wk 3of3
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 20/14 – wk 3of3
Rest Day
FRI March 21/14 – wk 3of3
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 22/14 – wk 3of3
– Carry medley – 60’ of carry heavy implement and return with 155/240# farmers walk for 60’
** carry a stone, sandbag, fire hydrant, etc fro one length followed by a heavy farmers walk back the same length (time each other). Scale loads to be heavy, but doable, may need to stop.
– Yoke walks 465/605 for 60 feet followed by 425.695 back for 60feet
** Two heavy yokes set-up or have people simply add loads on the other end, which ever is easier. Choose a heavy load followed by a heavier load on the return (add 15%)
– Tire flips – 10 flips for time (if time permits)
** one effort – takes less than 60sec if time allows it.
SUN March 23/14 – wk 3of3
REST DAY
