Friday 03/17/2023

WOD
"Green Eggs and Ham"
16:00 AMRAP
30/24 Calorie Assault Bike
20 Thrusters 45#/35#
10 Strict Pull-Ups

Skills and Drills
Week 1: Ring Muscle-up Progression
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground
- rest 1 minute between sets -

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

Thursday 03/16/2023

Strength
Back Squat:
- Heavy Single (10-12 minutes)

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

WOD
"Kiss Me I’m Irish"
For Time:
40-30-20-10
Box Jump Overs 20"
20-15-10-5
Stick Sit Ups

Wednesday 03/15/2023

Strength
Deadlifts:
- Heavy Single (10-12 minutes)

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

WOD
"Emerald Isle"
21-15-9 For Time:
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

Tuesday 03/14/2023

Strength
Power Snatch 10x5
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Saint Patrick"
For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar

* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.