Monday March 4
Part A
4 Rounds
15 Standing Tricep Extension w/ band
10 Single DB Bench Press (each)
-Rest 1 min b/t rounds-
Part B
1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
Tuesday March 5
Part A
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.
Part B
50 V-Ups
50 Box Jump Overs (20)
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups
Wednesday March 6
Part A
Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.
Part B
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls (20/14)
Even: 12/10 Calorie Air Bike / Row
-rest 2:00 -
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters (95/65)
Even: 12/10 Calorie Air Bike / Row
Thursday March 7
Part A
4 Rounds
12 Plate Front Raise
10 Seated Alternating DB Curl
-Rest 1 min b/t rounds-
Part B
15:00 AMRAP:
200m Run
15 Kettlebell Swings (53/35)
10 Burpees
Friday March 8
Choose between Option A or Part B, plus do what you need to prep/mibilize for Open Wod 24.2
Option A
21-15-9
Deadlift (255/175)
Bench Press (155/105)
-Rest 5:00-
21-15-9
Deadlift (205/135)
Bench Press (135/95)
Option B
3 Rounds (complete 15-12-9 x three times)
15/12 Calorie Air Bike
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups
Saturday March 9
No classes today. Open WOD heats start at 9am.
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