Wednesday 14.3.18


Front Squat

5 sets of 5 reps @ 78% of your 1RM

Rest 2 minutes between sets

Supinated grip strict pull ups

3 sets of 10 reps

*use a spotter or band for assistance if needed

**scale to inverted rows if cannot perform 3-5 strict pull ups

Every 3 minutes for 18 minutes (6 total sets)

300/250m row

12 wall balls @ 9/6kg

4 handstand push ups



In teams of 2

AMRAP 10 I-Go-You-Go

20 double unders

4 burpees over the bar

6 push press @ 42.5/30kg

4 burpees over the bar

*score is total rounds + reps in your pair

Rest 3 minutes

AMRAP 10 I-Go-You-Go

5/7 cal AB

5 thrusters @ 42.5/30kg

7 box jump-overs @ 24/20"

*score is total rounds + reps in your pair

Rest 3 minutes


1500m row, switch every 250m


Partner A: 150ft plate overhead walking lunges @ 20/15kg

Partner B: AMRAP wall balls @ 9/6kg

*score is total wall balls

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