March 20-26

W8
D1- Tuesday 
A1. DB Thrusters @ 4010, 5 x 4 reps, rest 30 sec **yes, tempo on thrusters 25#/hand.. OUCH!!
A2. Burpees AFAP, 5 x 7, rest 30 sec done
A3. Negative Only Pull Up, 5 x 3 reps @ 5 sec negative, rest 30 sec **”Hurts” or grip is weak? Done; hurts. You think it's because i don't have any knerling? This week didn't hurt as bad with the less reps. I always try to stay on the bar even if I'm just hanging so maybe that's why?
A4. Archer Ring Rows @ 10X0, 5 x 8 alternating (4/side), rest 30 sec done
A5. DB Arnold Press, 5 x 10, rest 30 sec done 10#/hand
+
9 min AMRAP 5 rounds
9 DB Thrusters 10#/hand
9 Box Jumps

D2 Saturday 
10-15 min jog/dynamic warm up
+
Bike done
1 min Bike
1 min Run
x 3 rounds- 70, 80, 90% efforts, not speeds on bike
+
5 sets done
12 Goblet Squats @ 4040  25# DB, I feel these in my upper back just as much if not more than my legs. Is that normal?
Bike 2 min @ 95W
rest 90 sec
+
30 min mobility- focus on thoracic mobility and hip flexors
**use below as guide
OH Extension over foam roller holding 5# plate, 3 x 60 sec, rest as needed
Kneeling Thoracic Rotations, 3 x 15/side, rest as needed- https://www.youtube.com/watch?v=aCEKBGRhSBQ
Couch Stretch, 2 min/side
Lying on Bench Reverse Fly’s w/o weight, 2 x 12-15 w/ 2 sec pause at top 

D3 Wednesday 
A. Scap Circles hanging from bar, 3 x 5/direction, rest as needed done
B. 90/90 Hold on Pull Up bar- 5 x 10 sec **Use band done 
C1. DB Chinese Row heavy, 4 x 10/arm **heavy, rest as needed 35# KB
C2. DB Russian Step Ups, 4 x 8/leg, rest 30 sec b/w legs **either heavier for 6 reps or same weight for 10 reps 35# KBx6
+
3 sets, rest 1 min b/w sets done
Run 400m
15 Double Unders
15 Tuck Ups
+
rest 4 min
+
3 sets, rest 1 min b/w sets done
Run 400m
15 Deadlifts, 25#/H
7 Burpees

Day4
For time:
Version of CF Open WOD, will update when they announce (may have to remind me)