Monday 03/13/2023

Strength
Bench Press:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Ireland"
5 rounds For Time:
200/175m Row
10 Burpee over Rower
15 Wall Balls 20#/14#

Saturday 03/11/2023

WOD
"Sebastian + Flounder"
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
2 Wall Walks
Partner 2:
10/8 Calorie Bike

-Switch when both are completed-

Friday 03/10/2023

WOD
"Ursula"
Every Minute (20:00)
Minute 1 - 50 Double Unders
Minute 2 - 3 Squat Snatch 135#/95#
Minute 3 - 8x25ft Shuttle Run
Minute 4 - 15 Stick Sit Ups)

*No Score

Skills and Drills
Accumulate 3:00 (total):
-Dead Hang from Pull-Up Bar (Pronated grip)

*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.

Thursday 03/09/2023

Strength
Bench Press 5x2
2 Bench Press x 5 sets @85% of Heavy Single (Week 1) 

* Complete a set on the 2 minutes *

WOD
"King Triton"
18:00 Amrap
Teams of 2 (1:1)
14/11 Calorie Row
14 Alternating Jumping Split Lunges (7 each leg)