MONDAY
Score Time
3 rounds
6 snatches 95/65
12 sit ups
100m run
1 min rest -THEN
3 rounds
6 power snatches 95/65
12 sit ups
100m run
TC 12
6 Rounds
1 min on 1min off
-10 sec transition
Min 1: bike/row/ski
Min 2: rest
Score: calories
TUESDAY
Score Reps
Every 2:30 for 8 rounds:
6 Deadlifts 225/155
12 db box step overs 2×50/35 24/20
– after 4 rounds
16 box jump over 24/20
WEDNESDAY
Score Weight
For load:
Power or squat
1 snatch
2 hang snatch
1 overhead squat
– Build in load
start @ 50% of ohs
rest 3 mins
add each set
THURSDAY
Score Checkmark
3 rounds for time:
800/1,000-m row
100 double-unders
-scale reps accordingly so you are not sore for the OPEN
FRIDAY
FRIDAY NIGHTH LIGHTS!
25.3 !!!!!!!!!!!!!!!!
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for
TEAM WOD 9:15am
SATURDAY MORNING MADNESS!!
