Week 11: 13 - 17 March

Monday, 13 March

Skill: Rowing Form; Stroke pyramid
focus on staying within 22-24 s/m
10/20/30/20/10
60 sec rest in between

WOD: 15min AMRAP
250m row
35x DU (2:1 singles + 5 burpees)
200m run
35x DU (2:1 singles + 5 burpees)


Tuesday, 14 March

Strength: 2x2 position Hang Snatch (above & below knee)
5 rounds, on the 2 min

WOD: for time 15-12-9-6-3
OH Squat @ 75/55
over-bar burpee
T2B


Wednesday, 15 March

Skill: 5 Rds, on the 90 sec:
6x bulgarian Split squat (each leg)
12x Box Jump

WOD: AMRAP 20 min
200m run
5x Burpees
10x KB thrusters (24/16k)
15x abmat situps
20x KB reverse Lunge steps


Thursday, 16 March

Warmup/skill: DU Flight Sim
5, 10, 15, 20...

Strength: Squat Clean
3-3-3-3-3

WOD: 8 min AMRAP
10x Squat Clean @ 115/85
40x DU

3 min rest

8 min AMRAP
250m Row
30x Wallballs


Friday, 17 March

WOD: 17.4; AMRAP 13 min
55x deadlifts (225/155)
55x wall ball (20/14)
55 cal row
55x handstand push ups