Week 9: 27 February - 3 March

Monday, 27 February

Strength: Deadlift
3x3 Traditional 
3x3 Sumo Stance

WOD: 'Death by' ('merican) KB Swing
Start with 2x KB swing, EMOM +2

Tuesday, 28 February

Strength: AMRAP 12 min, sets of 6-12
Ring Pushups
C2B Pullups

WOD: for Time
400m run
20x Burpee Box Jumps
400m run
15x Burpee Box Jumps
400m run
10x Burpee Box Jumps
400m run
5x Burpee Box Jumps

Wednesday, 1 March

Warmup/skill: Double Under Flight Simulator

AMRAP 5 min: 5-10-15-20....

*must restart if you don't complete the round

Strength: Thruster

3-3-3

WOD: 'FrAnnie' 

30-20-10

Thruster @ 75/55

Double Under

Pullups

Situps

 

 

Thursday, 2 March

 

Skill: Box Jumps EMOM 12 min

odd: 6x high jumps (30/24")

even: 12x lateral

 

WOD: AMRAP 12 min

AMRAP 12 min 3-6-9-12...

T2B

KB Swing

 

 

Friday, 3 March

 

WOD: 17.2 AMRAP 12 minutes
 

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
 

Then, 2 rounds of:
50-ft. weighted walking lunge

16 bar muscle-ups
8 power cleans