Wednesday, 3/22/17
WOD
For Time:
600m Run
40 Toes 2 Bar
20 Power Snatch (135#/95#)
40 Toes 2 Bar
600m Run
Tuesday, 3/21/17
Skill
3×10 (each leg) DB/KB Lateral Step Ups
WOD
5 Minute AMRAP:
Calorie Assault Bike
Rest 1 Minute
4 Minute AMRAP:
Bar Facing Burpees
Rest 1 Minute
3 Minute AMRAP:
Push Press (115#/85#)
Rest 1 Minute
2 Minute AMRAP:
Muscle Ups
Monday, 3/20/17
WOD
8 Minute AMRAP:
3,6,9,12 etc…
Front Squats (135#/95#)
*30 Double Unders after each round
Core Stability
5 sets Max Effort L Sit Holds
*Rest 1 minute after each set
Friday, 3/17/17
Open 17.4
13 Minute AMRAP:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#)
55 Calorie Row
55 Handstand Push Ups
Scaled Division
13 Minute AMRAP:
55 Deadlifts (135#/95#)
55 Wall Balls (20#/14#)
55 Calorie Row
55 Hand Release Push Ups
Thursday, 3/16/17
“Pick a Skill”
WOD
4 Rounds:
400m Run
15 Burpee Box Jump Overs (24″/20″)
Wednesday, 3/15/17
Strength/Conditioning
3×50′ Back Rack Lunge (for max load)
*increase weight each set
WOD
For Time:
30-25-20
GHD Sit Ups
Calorie Row
Tuesday, 3/14/17
Strength
4×5 Back Squats @70-75%
WOD
10 Minute AMRAP:
1 Muscle Up
2 Thrusters (115#/85#)
2 Muscle Ups
4 Thrusters
3 Muscle Ups
6 Thrusters
etc…
*continue to add 1 muscle up and 2 thrusters every round.
Monday, 3/13/17
WOD
3 Rounds:
45 Double Unders
15 Deadlifts (185#/135#)
45 Double Unders
15 Handstand Push Ups
*12 Minute Time Cap
Conditioning
4×1 Minute Max Effort Assault Bike
*2 Minute Rest
Saturday, 3/11/17
WOD
Teams of 3:
3 Rounds:
100 Calorie Row
75 Wall Balls (20#/14#)
50 Burpees Over the Wall Ball