210314 - Week Preview

GREAT JOB everyone! Ya’ll CRUSHED 21.1!
This Saturday will be the next event, Open 21.2!
The start time will be 8am for the athlete meeting again and start time at 8:30am!
Theme this week is “SPACE ADVENTURES” and then after… we will do BEER AND BURPEES! There’s a sign up sheet on the board for that so I know how much beer to purchase AND a food sign up as well!

MONDAY
(GOAL = 3 Rounds)
Lots of leg today because 21.1 crushed our poor shoulders! But there’s still some shoulder in there to help wake them up and get them loose for the rest of the week!
AMRAP 14:
7 Bears 95/65
14 Box Jump Overs 24/20

Bear = Clean/Front Squat/Push Press/Back Squat/Push Press/Front Rack

TUESDAY
(GOAL = NO SCORE DAY!)
Push a skill or strength in the workout today! These days are for focusing on improvement and not just how fast you can go!
STRENGTH
Deadlift
3 @ 50%
3x3 @ 60%
3x3 @ 70%
3x2 @ 80%

WOD
4 Rounds - 2 Minutes
8 Deadlifts 225/155
8 Ring Dips
8 DB Lunges 45/35

WEDNESDAY
(GOAL = Under 12 minutes)
CAP @ 16 minutes
St. Patty’s Day workout! A little bit of everything in this chipper! Just have fun and move fast!
WOD
”4 Leaf Clover”
FOR TIME
40/35 Cal Bike
40 Hang DB Snatches
40 Push Ups
40 Toes to Bar

THURSDAY
(GOAL = Over 4 Rounds and Under 4 Minutes)
If you want to save yourself for the Open workout, this is one that you can lower the weights to just make it a recovery day!
STRENGTH
Strict Press
2x5 @ 55%
2x4 @ 65%
2x3 @ 75%
2x2 @ 85%
2x1 @ 90%

WOD
AMRAP 10:
5 Jerks (from the rack) 135/95
10 KB Sumo Deadlift High Pulls 55/35
15 Double Unders
(1 minute of rest then…)
FOR TIME
2 Rounds

FRIDAY
OPEN 21.2
YAY! Get excited for the second event!
What do you think it will be?
Find that “SPACE ADVENTURES” costume!