Monday Mar 13th – Mar 19th

Posted: 03/13/2023 in WOD
  • Mon 13th
    • Bench Press 1×1
      Heavy Single (10-12 min)
      rest a little longer between sets when you reach heavier weights
    • “Ireland”
      5 Rounds:
      200/175m row
      10 burpee over rower
      15 wall balls (20/14)
  • Tues 14th
    • Power Snatch 10×5
      Every Minute (10:00)
      5 Power Snatch (+15 lbs total from week 2)
      Use light weight that can be cycled smoothly for touch and go reps
    • “St Patrick”
      For Time (partitioned any way)
      1600m run outside or 100 shuttle runs inside
      80 toes to bar
      ***1 shuttle is 25′ down and 25′ back**** for this workout you do NOT have to touch the line
  • Wed 15th
    • Deadlift 1×1
      Heavy Single (10-12 min)
      Rest longer as you increase to heavier weights
    • “Emerald Isle”
      21-15-9
      Double Dumbbbell Clean and Jerks (50s/35s)
      50′ Double Dumbbell front rack walking lunges (50s/35s)
  • Thurs 16th
    • Back Squat 1×1
      Heavy single (10-12 min)
      rest a little longer as weight increases
    • “Kiss Me I’m Irish”
      40-30-20-10
      Box Jump Overs (20)
      20-15-10-5
      Stick Sit Ups (or GHDs)
  • Fri 17th – WEAR GREEN TODAY
    • “Green Eggs and Ham”
      16 min AMRAP
      24/18 Cal Echo Bike
      20 Thrusters (45/35)
      10 Strict Pull-Ups
    • Skills and Drills: Ring Muscle Ups
  • Sat 18th
    • “Shamrock”
      21-15-9
      Deadlifts (225/175)
      Bench Press (155/105)
      -REST 5:00-
      21-15-9
      Deadlift (205/135)
      Bench Press (135/95)
  • Sun 19th
    • “Charms”
      3 Rounds
      75 Double Unders
      25 GHDs (or V Ups)

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