Row, Thruster

March 20th Workout of the day

Work up to a heavy Thruster from the Floor

Conditioning

For time:

Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrusters

Men: 135 lb.
Women: 95 lb.

Post time to comments.

Deadlift, Hang Clean, Knee to Elbow, Run

March 19th Workout of the day

Establish a new Deadlift Training Max

Conditioning

3 rounds for time of:

10 Hang Power Cleans 135 /95 lbs

15 Knees-to-elbows

400 m Run

Post time completed

Barbell Row, Ring Dip, Air Squat

March 18th Workout of the day

Establish a new Back Squat Training Max

Conditioning

Complete as many rounds as possible in 12 mins of:

20 Air Squats

10 Barbell Bent Over Row 95/65

5 Strict Ring Dips

Post rounds completed

19.4

March 15th Workout of the day:

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Scaled

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

Men snatch 65 lb.Women 45 lb, may step over bar on the burpees
Time cap: 12 minutes


Post reps completed

Run, Wall Ball, Pull Up, Shoulder to Overhead

March 14th Workout of the day:

Skill

Shoulder to Overhead

Conditioning

5 Rounds for time of: 

400 meter run

20 Wall Ball Shots 20/14 

10 Pull Ups

10 Shoulder to Overhead 115/75

Post time completed

Chipper

March 13th Workout of the day:

Skill

Every minute on the minute for 10 minutes of:

1 Hang Squat Snatch

Conditioning

For time: 
100 Burpees 
100 Hang Power Snatch 75/55 
100 Double-Unders

Deadlift, Sit Up, Run

March 12th Workout of the day:

Deadlift 5-5-5 (40%,50%,60%) Deload

Conditioning

3 Rounds for time of: 
800m Run 
32 Abmat Sit-ups 
8 Deadlifts 315/205

Post time completed