MONDAY, MARCH 20
QUARTERFINALS WOD 4
AMRAP 20
1000M ROW
50 ABMAT SIT UPS
500M ROW
25 V UPS
TUESDAY, MARCH 21
FOR TIME
400M RUN
–
21-15-9
DOUBLE KB RUSSIAN SWINGS
BURPEE PULL UP
–
400M RUN
WEDNESDAY, MARCH 22
QUARTERFINALS WOD 2
AMRAP 12
8 DB SNATCHES R
8 OH WALKING LUNGES R
8 DB SNATCHES L
8 OH WALKING LUNGE L
40 CROSSOVERS
PRE-TURKISH GET UPS + HOLD
THURSDAY, MARCH 23
EMOM 8
1: 5 FRONT SQUATS
2: MAX ROPE CLIMBS
REST 3:00
EMOM 8
1: 3 BACK SQUATS
2: MAX STRICT WEIGHTED PULL UPS
FRIDAY, MARCH 24
10:00 WINDOW
BUILD TO A HEAVY CLEAN & JERK
QUARTERFINALS WOD 3
5 ROUNDS (10:00 CAP)
5 BURPEE BOX JUMP OVERS 30/24″
1 CLEAN & JERK*
*ADD 1 C&J EVERY ROUND*
SATURDAY, MARCH 25
6 SETS WITH A PARTNER
2:00 ON / 1:00 OFF
(SWITCH EVERY INTERVAL)
P1: MAX CAL BIKE
P2: AMRAP
5 WALL WALKS*
20 AIR SQUATS
MAX DB FLOOR PRESS 50s/35s
*RD2 4 REPS | RD3 3 REPS
SUNDAY, MARCH 26
4 SETS
5 FRONT RACK STEP UPS L+R
AMANDA
9-7-5
MUSCLE UP
SQUAT SNATCHES
