Week 10: 6 - 10 March

Monday, 6 March

Skill: AMRAP 10 (technique driven)
5x slow HS kip (pause with knees @ elbows and don't extend elbows at top)
15x hollow-rock
30 sec wall-facing HS hold
15x supermans

WOD: 12 min, 30 sec on/off
Air Squat
HSPU (scale to HR pushup)
low Box Jump
T2B


Tuesday, 7 March

Strength: 5 Rounds, on the 2 min
3x Power Clean
2x Squat Clean

AMRAP 15 min
10x Clean @ 96/65
200m run
10x Thruster
200m run
10x G2OH


Wednesday, 8 March

WOD: For Time 40-30-20-10
overhead plate lunge (meters) @35/25
Rope climb (4-3-2-1)
Over-rower burpee
Cal row


Thursday, 9 March

Skill/warmup: Double Under Flight sim
5, 10, 15, 20...

WOD: 4 rounds on the min (16 min)
min1: 2x40m
min2: 12-15 PU
min3: 50x DU
min4: 12-15x T2B

Core Curcuit Cash Out
3 Rounds NFT
10-15x back extension
10-15x GHD situp
10-15x hamstring curls


Friday, 10 March

WOD: 17.3 (highly recommend you guys scale the weight on this one)

Prior to 8:00, complete:
3 rounds of:
   6 chest-to-bar pull-ups
   6 squat snatches @95/65
3 rounds of:
   7 chest-to-bar pull-ups
   5 squat snatches @135/95
 
Prior to 12:00, complete 3 rounds of:
   8 chest-to-bar pull-ups
   4 squat snatches @185/135
 
Prior to 16:00, complete 3 rounds of:
   9 chest-to-bar pull-ups
   3 squat snatches @225/155
 
Prior to 20:00, complete 3 rounds of:
   10 chest-to-bar pull-ups
   2 squat snatches @245/175
 
Prior to 24:00, complete 3 rounds of:
   11 chest-to-bar pull-ups
   1 squat snatch 2@65/185