Week of March 4, 2019

Week of Mar 4, 2019Strength Set Week 1 of 4
Monday: 
Strength: Bench Press 3x10
WOD: 5 Rounds
7 Man Makers (40/25)
10 Box Jumps (24/20”)
Fitness:
7 Man Makers (30/20)
10 Step -ups (20”)

Tuesday: 
Strength: OHS or Front Squat 8-6-4-2
WOD: EMOM 20
min 1 - 18/14 cal row
min 2 - 3 Clean & Jerks (135/95) RX+(155/105)

Wednesday: 
Strength: Deadlift 3 sets at 60% 1RM - go to 3 before failure
WOD: 5 Rounds
10 Push Press (95/65) Fitness: (65/45)
12 Front Rack Lunges

Thursday: 
Strength: Strict Press 3 sets @60% of 1 RM - go to 3 before failure
WOD: 3 Rounds
50 Double Unders
20 KBS (24/16)10 Burpees
Fitness:100 Singles20 KBS (16/12)
10 Burpees

Friday: OPEN WOD 19.3

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