Week of March 19, 2018

Monday

Jerks

Build to heavy complex: 2 Push Jerk + 1 Split Jerk

“Opposite Day”

AMRAP 14:
40 AbMat Sit-Ups
30/20 Calorie Schwinn Bike
20 Burpees

Tuesday

Pause Front Squat

Build to a Heavy Single

“Engine Room”

5 Rounds, Every 3 Minutes:
300/250 Meter Row
9 Thrusters (95/65)

Wednesday

“Humble Pi”

Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Schwinn Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Schwinn Bike
4th: 10 Chest to Bar Pull-Ups

Thursday

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

or

“Swing and Miss”

For Time:
21-18-15-12-9-6-3
Calorie Row
Kettlebell Swings (53/35)

Friday

Open WOD 18.5