Well we hope you have recovered from 16.1 and all the lunges! We have no idea what is in store for 16.2, but it bound to be a load of fun! We are headed into the March this week and that means bathing suit season is just around the corner. Make sure to get your WOD’s in and start working on your beach bod!!! Here is a look at what you can expect this week…
Monday – We kick off the week with Thrusters…4 sets of 3 thrusters. We will be coming from the rack and increasing weight through each set! Then we will head into some gymnastics work with 4 sets of 2 strict pu + ME kipping pull-ups. We wrap up the day with a 12 min AMRAP of 30 DU, 15 v-ups and 15 clean and jerks.
Tuesday – Our weightlifting today is power cleans 5 sets of 3. Then our metcon is 5 rounds of strict HSPU, alt KB snatch and KBS. Should be a shoulder burner for sure!!
Wednesday – Row, row, row your boat. Today is all the rowing! We are working up to a 1000M row. We will start with a 500m row at 50% effort and then decrease the distance and increase the effort down to 200m row at 90% effort. We will finish the day with a core circuit of 4 rounds NFT!
Thursday – We start off back squat and shoulder press…3 sets of 5 for each! We are adding 5 pounds to the back squat only and all 3 sets of both will be at the same weight. Then the metcon is an 8 min AMRAP of 20 wall balls and 20 box jumps…holy legs batman!!! Don’t forget about Yoga today at 7pm!!!
Friday – Remember that Friday’s are always subject to change depending on what evil plan Castro has in store for us this week! Today is all metcon…0-15 min will be an AMRAP of DL, bar over burpees and barbell push ups (scale to reg push ups as needed!). Then we will take 5 min on rest (15-20min) and from 20-30 min we will have an AMRAP of double unders, abmat sit-ups and pull ups.
Saturday – 16.2!!! What will it be????
Should be a great week! We look forward to seeing you all at the box this week. You guys are killing it in the open! Keep up all the hard work and see you at the box!!!
