March 2019

A) 0:00 - 7:00 3 rft: 10 Deadlifts 10 Strict Pull-Ups   B) 7:00 - 14:00 3 rft: 10 Power Cleans 10 Toes-to-Bar   C) 14:00 - 21:00 3 rft: 10 Cleans 10 Strict HSPU   Level – A / B / C 1 – 25/20/15kg 2 – 40/30/20kg 3 – 60/40/30kg 4 – 80/60/40kg 5 – 100/80/60kg   ...

A) AMRAP in 10 minutes: 10 Box Jumpovers (24/20”) 10 Calories 10 DB Snatches (1 x 20/15kg) 10 Toes-to-Bar   B) AMRAP in 10 minutes: 80m Farmer Carry (2 x 24/16kg) 12 Strict Presses (40/25kg) 20 Shoulder Taps (1 Pushup to begin each set of 4 reps) ...

A) AMRAP in 20 minutes: 1 round of "DT"* 10 Pushups 10 Squats 10 Situps 2 rounds of "DT" 20 Pushups 20 Squats 20 Situps 3 rounds of "DT" etc.   *1 round of "DT is: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg)   or   B) "Open 19.5" For time: 33 - 27 - 21 - 15 - 9 Thrusters (43/29kg) C2B Pull-Ups   - 20...

Partner WOD   AMRAP in 20 mins:   10 Power Cleans (50/35kg) (^70/50kg) 10 Burpee Box Jumps (24/20") 3 Rope Climbs 400m Run   - One partner works through the reps while the other partner runs the 400, then swap. - sub 3 Ring Rows + 3 Toes-to-Bar per Rope Climb ...

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