Sunday 190324

For time:

Row 1,000 meters

Rest 2 minutes

Row 1,000 meters

Rest 2 minutes

Row 1,000 meters

Saturday 190323

Deadlift 5-3-3-1-1-1 reps

Practice slow descent from handstand for 20 minutes.

Friday 190322

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Men 95 lb.

Women 65 lb.

Wednesday 190320

Power clean 5-3-3-1-1-1 reps.

Practice the L-sit for 10 minutes.

Practice front and back scales for 10 minutes.

Tuesday 190319

For time:

Row 500 meters

21 thrusters

Row 1,000 meters

15 thrusters

Row 500 meters

21 thrusters

Men: 135 lb.

Women: 95 lb.

Monday 190318

3 rounds for max reps of:

Body-weight bench presses

Strict pull-ups

Saturday 190316

With constant motion and slowly:

21 single-arm dumbbell rows, each arm

9 ring dips (deep and strict)

30 squats

15 single-arm dumbbell rows, each arm

12 ring dips

30 squats

9 single-arm dumbbell rows, each arm

15 ring dips

30 squats

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Friday 190315

Open Workout 19.4

For total time:

3 rounds of:

   10 snatches

   12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

   10 bar muscle-ups

   12 bar-facing burpees

Men: 95 lb.

Women: 65 lb.

Thursday 190314

10 minutes of scale practice

10 minutes of handstand practice

10 minutes of L-sit practice

10 minutes of stretching

Tuesday 190312

Run 5,000 meters