Monday March 11
Part A
4 Rounds
12 DB Chest Fly
10 DB Skull Crushers
-Rest 1 min between rounds-
Part B
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.
Tuesday March 12
Part A
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
Part B
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2x50/35)
Wednesday March 13
Part A
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
Part B
30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2x50/2x35)
Thursday March 14
Part A
4 Rounds
12 GHD Nordic (Hamstring) Curl
15 Seated Dumbbell Calf Raise
-Rest 1 min between rounds-
Part B
For Time:
100 Air Squats
100/80 Calorie Row
100 Air Squats
Friday March 15
5:30pm clsss today cancelled for Open WODS. Plese join tonight, starting at 5:30pm, for 24.3. And stay for Pot Luck style dinner and BYOB Open WOD celebration togather after.
Part A
4 Rounds
12 Ring Y Raise
10 Standing KB Crush Grip French Press
-Rest 1 min between rounds-
Part B
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees
Saturday March 16
No scheduled class this morning. Come and complete 24.3, or do the programmed wod on your own.
Part A
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Split Stance DB Romanian Deadlift @ moderate weight
15 Overhead Plate Situps
15 KB Side Bends (each side)
15 Pulse Ups
*Rest 3 minutes b/t rounds
Part B
Teams of 2
5 sets each
P1 - 400m Run
P2 - Max Meter Row
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