Monday 19th - Sunday 25th March 2018

Monday 19th March

A) 4 Rounds for Time

  • 50 Air Squats
  • 40 Sit ups
  • 30 Hand Release Press ups
  • 20 T2B

Rest 3min between rounds

Score is total time


Tuesday 20th March

A) All taken from floor

  • 4 x 8 OH lunge
  • 4 x 6 Front Rack Lunge
  • 4 x 4 Back Rack Lunge

B) 8 Rounds for Time:

  • 200m Row
  • 8 HSPU

Wednesday 21st March

A)     3-3-3-3-3 Clean and Jerk

-        Build weight throughout

B)     Double ‘Helen’

3 Rounds for Time

  • 800m Run
  • 42 KB swings (24/16kg)
  • 24 pull ups

Thursday 22nd March

Team WOD - In teams of 2

15min AMRAP of:

  • 22 Thrusters (42.5/30kg)
  • 22 Cal Ski/Bike
  • 22 Squat Cleans (42.5/30kg)
  • 22 Burpee Box Jump (24'/20')

Rest 5mins

For Time:

  • 40 Thrusters (42.5/30kg)
  • 40 Cal Ski/Bike
  • 40 Squat Cleans (42.5/30kg)
  • 40 Burpee Box Jump (24’/20’)
  • 30 Thrusters (42.5/30kg)
  • 30 Cal Ski/Bike
  • 30 Squat Cleans (42.5/30kg)
  • 30 Burpee Box Jump (24’/20’)
  • 20 Thrusters (42.5/30kg)
  • 20 Cal Ski/Bike
  • 20 Squat Cleans (42.5/30kg)
  • 20 Burpee Box Jumps (24’/20’)
  • 10 Thrusters (42.5/30kg)
  • 10 Cal Ski/Bike                 
  • 10 Squat Cleans (42.5/30kg)
  • 10 Burpee Box Jump (24’/20’)

(All work must be split evenly e.g. 20/20 then 15/15 etc)


Friday 23rd March

Friday Night Lights – 18.5


Saturday 24th March

A)     15mins to find max weight for the following complex

  • 1 Deadlift
  • 1 Hang Clean (any variation)
  • 1 Clean (any variation)
  • 1 STOH (any variation)

B)     16min AMRAP

  • 50 DU’s
  • 20 Pull ups
  • 50 DU’s
  • 15 C2B pull ups
  • 50 DU’s
  • 10 BMU
  • 50 DU’s
  • 5 RMU’s

Sunday 25th March

A) 45min EMOM

Min 0-15 - 3 Rounds of:                 

  • Min 1 – 15 Wall Balls (9/6kg)
  • Min 2 – 10 Power Cleans (50/35kg)
  • Min 3 – 14 DB snatch (22.5/15kg)
  • Min 4 – 200m Run
  • Min 5 – Rest

Min 15-30 - 3 Rounds of:

  • Min 1 – 15 MB cleans
  • Min 2 – 10 STOH (50/35kg)
  • Min 3 – 14 DB lunges (22.5/15kg)
  • Min 4 – 230m/200m Row
  • Min 5 – Rest

Min 30-45 - 3 Rounds of:

  • Min 1 – 15 MB sit ups
  • Min 2 – 10 Front Squats (50/35kg)
  • Min 3 – 14 DB h. clean & press (22.5/15kg)
  • Min 4 – 230m/200m Ski
  • Min 5 – Rest