3-2-17

Strength:
Power Cleans

WOD: For Time
40 Calorie Row
40 Wall Ball Sit Ups
40 Overhead Lunges (45/25)
40 Ground to Over Head (45/25)
140 Double Unders

3-1-17

Strength:
Deadlifts

WOD:
6 Rounds
4-Bear Crawls
8-DumbBell Thrusters
50m Run
50m Backpedal

2-28-17

Strength: Push Press

WOD: For Time
5 Rounds
10 Box Jumps (30/24)
10 KB Russian Twist
10 KB Swings (55/35)
10 Toes to Bar

2-27-17

Strength: Back Squats

WOD: ‘Cindy’
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

2-25-17

17.1 for a few
Mobility after 17.1

WOD:
1500m Row (switch every 250m)
100 Knee Raises
100 Thrusters (45/35)
100 Straight Leg Sit Ups
100 Ring Rows
1500m Row (switch every 250m)

2-24-17

2-23-17

Strength/Skill:
Strength Choice
Double Unders
HSPU

WOD:
7 Rounds
:40 Work
:20 Rest
Hand Release Push Ups
Kettle Bell Swings

2-22-17

Strength:
Back Squats

WOD:
6 Rounds
400m Run
10 Overhead Squats (95/65)
5 Pull Ups

2-21-17

Strength:
Dumbbell Work

WOD:8 Rounds
:30 Calorie Row
:30 Rest
:30 Bar Facing Burpees
:30 Rest

2-20-17

Strength: Press Complex

WOD:
10 Min AMRAP
5 Squat Clean (185/105)
10 Deadlifts (185/105)
15 Lateral Hops over Bar