Monday 12th - Sunday 18th March 2018

Monday 12th March

Part A - Build to a Heavy Complex of;

1 Snatch Balance + 2 Overhead Squats

Part B - "Nancy"

5 rounds

  • 400 m Run
  • 15 Overhead Squats 42.5/30

Tuesday 13th March

"MonsterMOM"

50 Minute EMOM

  • Min 1 - 200 M Run
  • Min 2 - 12 Box Jump Overs 
  • Min 3 - 15 KB Swings 24/16
  • Min 4 - 15 Wall Balls 9/6
  • Min 5 - Rest

BEFORE Class.  Members must WARM UP and complete:

3 Rounds

  • 200m run
  • 12 Air Squats
  • 12 Press ups (From Knees)
  • PVC Pass Throughs/Hip Opener stretches 
  • Hip Openers - https://www.youtube.com/watch?v=WqwylViJ5mY

Coach Notes:

- The aim is to work for AT LEAST 45 secs per movement.  If reps are being completed sub 45 secs increase number.

- Obviously a ton of work to get in so just be strict with timings. If members are late, then they'll have to just jump in :) 


Wednesday 14th March

RowingWOD - “Golf”

1:00 Work / 1:00 Rest

Male:

  • > 335m Eagle (-2)
  • > 320m Birdie (-1)
  • > 300m Par (0)
  • > 280m Bogey (1)
  • > 260m Double Bogey (2)

Female:

  • > 295m Eagle (-2)
  • > 280m Birdie (-1)
  • > 265m Par (0)
  • > 250m Bogey (1)
  • > 235m Double Bogey (2)

Score is lowest total after 18 Rounds


Thursday 15th March

Team WOD

Part A - 20 Min Time Cap

  • 30 Burpees (Each)
  • 15 Rounds of "Bear Complex" (Alternating) 60/40
  • 30 Burpees (Split as needed)
  • 15 Rounds  of "Bear Complex" (Alternating) 60/40
  • 30 Burpees (Each)

Part B - 15 Min AMRAP

Split As Needed

  • 15 Power Cleans 60/40
  • 15 Front Squats 60/40
  • 15 Push Press 60/40
  • 15 Back Squat 60/40

*Bear Complex;

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind Neck Push Press

(each movement is completed individually i.e. no Clusters/Thrusters etc.)


Friday 16th March - 'Friday Night Lights'

Open 18.4


Saturday 17th March

Part A - Complete 5 Sets of;

3 Strict Pull Ups + 6 Kipping/Butterfly Pull Ups + 3 C2B Pull Ups

Part B - 5 X 4 Min AMRAP

  • 8 T2B
  • 12 Deadlifts 100 / 80

Score is Lowest total


Sunday 18th March

3 X 12 Min AMRAP

  • 30 Double Unders
  • 27 Air Squats
  • 24 Sit Ups

2)

  • 21 Cal Row
  • 18 Pistol Squats
  • 15 Press Ups

3)

  • 12 Cal Ski
  • 9  Med Ball Sit Up
  • 600 m Run

3 Min Rest Between AMRAPS