Tuesday, 3/7/16
Strength
8 Minute EMOM:
4 Push Jerks
*Climb in Weight
WOD
14 Minute AMRAP:
18/15 Calorie Row
15 Handstand Push Ups
50 Double Unders
March 2017
Monday, 3/6/16
WOD
3 Rounds:
9 Power Snatch (135#/95#)
15 Overhead Squat (135#/95#)
21 Ring Dips
Core Conditioning
3×20 Ghd Sit Ups
3×20 Weighted Hip Extensions
Saturday, 3/4/17
Partner WOD:
3 Rounds:
2:00 ME Calorie Bike
2:00 ME Med Ball Cleans (20/#14#)
2:00 ME Burpees
2:00 ME Kb Swings (53#/35#)
Friday, 3/3/17
Open 17.2
12 Minute AMRAP:
2 Rounds:
50′ Db Front Rack Walking Lunge (50#/35#) (35#/20#)
16 Toes 2 Bar (Hanging Knee Raises)
8 Db Power Cleans (50#/35#) (35#/20#)
2 Rounds:
50′ Db Front Rack Walking Lunge (50#/35#) (35#/20#)
16 Bar Muscle Ups (Pull-Ups)
8 Db Power Cleans (50#/35#) (35#/20#)
Thursday, 3/2/17
“Pick a Skill”
WOD
500-400-300-200-100m Row
*100′ Box Push after each round (35#/25#)
Wednesday, 3/1/17
WOD
6 Minute AMRAP:
42 Double Unders
30 Wall Balls (20#/14#)
18 Toes 2 Bar
Rest 5 Minutes
6 Minute AMRAP:
21 Double Unders
15 Wall Balls (20#/14#)
9 Toes 2 Bar