3-28-17

Strength:
Sumo Deadlift
Handstand Hold

WOD:
500m Row
Then Complete 4 Rounds
15 Push Press
15 Hang Cleans (95/65)

3-27-17

WOD:
17.5
10 Rounds
9 Thrusters
35 Double Unders

OR

5 Rounds
1:00 Max Back Squats (115/75)
1:00 Rest
1:00 Max Chest to Bar Pull Ups
1:00 Rest
1:00 Max Burpees
1:00 Rest

3-24-17

Open 17.5
10 rounds
9 Thrusters
35 Double Unders

Or

Partner WOD
100 Box Jumps
90 Shoulder Press
80 Sit Ups
70 Hang Cleans
60 Air Squats
50 Calorie Row
40 Back Squats
30 Push Ups
20 Toes to Bar
10 Wall Cimbs

3-22-17

Strength:
Floor Press/Bench Press

WOD: Max Reps Unbroken
3 Rounds
Wall Balls
Kettle Bell Swings

1.1 Rest
Ex: :50 of WallBall unbroken
:50 rest before starting KettleBell swings

3-22-17

Strength:
Deadlifts

Partner WOD:
8min AMRAP
Burpees
Row

2 min Rest

8 Min AMRAP
Broad Jump
Clapping Push Ups

3-22-17

Strength:
Push Press

WOD:
10-20-30-40-50-60
Double Unders
5-10-15-20-25-30
Power Cleans (135/95)

3-20-17

Strength:
Front Squats

WOD: Nicole
20min AMRAP
Run 400 meters
Max rep Pull-ups

3-16-17

Skill: Pistols/HSPU/Double Unders

WOD:
4 Rounds each Exercise
1 Min Max Effort
1 Min Rest

Box Jump Overs
Anchored Sit Ups
Russian Kettle Bell Swings

3-15-17

Strength: Push Press

WOD:
5-10-15-20-25-30
Deadlifts (185/105)
Lateral Hops
Hand Release Push Ups

3-14-17

Strength
Back Squats

WOD: For time:

“Jackie”
1000m Row
50 Thruster 45lbs
30 Pull Ups