Specialty WODs 3/11-3/18

CFE
Sunday 3/11 and Wednesday 3/14
10 minute alternating EMOM: (0-10 minutes)
Odd minutes – 10 Burpee Box Jump Overs (24/20)
Even minutes – 10 Toes to Bar (Scale to Tuck Ups)

10 minute Row for Max Calories (10-20 minutes)

10 minute alternating EMOM: (20-30 minutes)
Odd minutes – 10 Med ball Cleans (20/14)
Even minutes – 10 Pull ups (Scaled: Ring Rows)

Functional Strength
“Dream Day”
5 minute AMRAP:
Bench Press (BW/0.75 BW)
Rest 5 minutes
3 minute AMRAP:
Sandbag to Shoulder
Rest 3 minutes
1 minute AMRAP:
Burpees

Accessory
A1. 3×10 Dumbbell Curls
A2. 3×10 Dumbbell Pull overs

OlyWOD
Sunday 3/11
Behind Neck Jerk + Jerk
7x(1+1)
Jerk Dip
5×3

Wednesday 3/14
Clean + Front Squat
7x(2+2)
1x(1+Max Reps)
Behind Neck Press
5×5 – light

Sunday 3/18
Snatch + Snatch Balance
5x(1+1)
Snatch
5×1
Back Squat
5×5