March 2023

Day 5 Friday 230310 JANI-RO Tonight!  No afternoon classes   CHIPPAH 2000m row/ski : 4000k bike : 1600m run 90 double unders/ singles 60 medball step ups nte 24” 30 t2b/ hkr/ghd 15 Clean & Jerks 135/95

Day 4 Thursday 230309 5:30pm Olympic Lifting    A. Select a distance Row/ski: 500/400 Bike: 1000/800 Run: 400 AMRAP 24:00 Distance + 1:00 rest

Day 3 Wednesday 230308   A. 3 sets 30sec side bridge 30sec FLR 30sec side bridge 1:00 Rest Rest to 10:00 (2:30), then B B. EMOM 5:00 Snatch deadlift + hang power snatch + hang squat snatch 2x empty barbell, 3x build Rest 3:00 then C C. 3 RFT 18:00 cap 30 Wallballs 30 Hang

Day 2 Tuesday 230307   A. EMOM 12:00 1:00 shuttle run 1:00 rest 1:00 ski erg 1:00 rest Rest an additional 2:00 then B B. *Climb the ladder 8:00 2/2 DB hang clean & jerk 2 lateral burpees over DB 50/35 20 double unders/ 40 singles *Increase by 2 (20/40 for jump rope) Rest 2:00

Day 1 Monday 230306   A1. 3×3 Overhead Squats 1 set every 1:30 A2. 3×3 Front Squats 1 set every 1:30 A3. 3×3 Back Squats 1 set every 1:30 Build over the 9 sets. Aim to finish 5-10lbs heavier than last week. Rest to 15:00 (1:30) B. Tabata Mash up Ring Rows Hollowbody rocks Rest

Day 6 Saturday 230304   Open WOD 23.3

Day 5 Friday 230303 Repeat 171201 A. For time 35:00 cap 500m row – or – 25 cal AB + 10 strict push ups 400m row – or – 20 cal AB + 20 strict push ups 300m row – or – 15 cal AB + 30 strict push ups 200m row – or –

Day 4 Thursday 230302 Open 23.3 announcement  Olympic Lifting 5:30pm   Choose apparatus A. Tabata  Rest 2:00 B. AMRAP 5:00 Distance  Rest 2:00 C. AMRAP 5:00 Distance Rest 2:00 D. Tabata

Day 3 Wednesday 230301   A. 1 set every 1:30 x 5 1 power clean 2 front rack forward lunges 1 push press 1 thruster Rest to 10:00 then B B. AMRAP 20:00 aerobic flow Barbell 50% of A 200m run/ 250m row ski/ 500m bike 6 t2b/hkr 4 front rack reverse lunges 200m run/