WARM UP

3x

20m Single arm KB overhead carry (20m each arm)

8 KB Stiff leg deadlifts

8 KB Goblet squats

 

WOD

10-1

SDHP Rx-95/65lb (43/29kg)   ADV-115/75lb (52/34kg)

Push press

Rest exactly 3 minutes

10-1

KBS RX-24/16kg   ADV-28/20kg

Box jumps 24/20″

17 Minute cap

 

STRENGTH & SKILLS

@ 22 Minutes

For time

100m Dead ball carry (left shoulder)

100m Dead ball carry (right shoulder)

200m Dead ball carry (bear hug)

10 Minute cap.

WARM UP

3x

 

Runway inchworms

5 Eb Power cleans (catch just above parallel with a 3 second pause)

8 Kip swings

 

WOD

25 Minute AMRAP

3 Power cleans RX-165lb/115lb (75/52kg)   ADV-205/135lb (93/61kg)

12 TTB   ADV-18 TTB

15/12 Cal

@ Beginning and at every 5 minutes complete 10 bar facing burpees.

Tuesday, March 21, 2017

WARM UP

3x

100m Run

3 EB Squat cleans

3 EB Push press

3EB Thrusters

 

WOD

25-35-45

Thrusters RX-95/65lb (43/29kg)

50-70-90

DU’S

300m Run after each set of DU’S

16 Minute cap

 

STRENGTH & SKILLS

Odd/Even x10

– 5-8 Double KB Strict press (seated)

– 5-8 Strict pullups/CTB

Monday, March 20, 2017

WARM UP

3x

10 Cal row (5 cals easy/5 cals hard)

10 Banded good mornings

6 Double KB push press

 

WOD

17.4

13 Minute AMRAP

55 Deadlifts RX-225/155lb (102/70kg)

55 Wall balls 20/14lb

55 Cal row

55 HSPU’S

 

Alternate wod

13 Minute AMRAP

5 Power cleans RX-115/75lb (52/34kg)   ADV-135/95lb (61/43kg)

10 STO

15 Pullups

 

STRENGTH & SKILLS

@ 18 Minutes

10 Minutes to find

1 Push jerk + 1 Split jerk (Racks)

 

Saturday, March 18, 2017

WARM UP

3x

10/6 Cal

5 KB Stiff leg deadlifts

5 KB Russian swings

8 KB STO (4 each arm)

 

WOD

Partner wod

2x

100 KBS 24/16kg

75 KB Goblet squats

50 KB Snatch

50 Cals

30 Minute cap.

WARM UP

3x

Runway lunges

5 EB Muscle snatches

5 EB Jumping back squats

 

WOD

27-21-15-9-3

Box jump overs 30/24″

Power snatch RX-75/55lb (34/25kg)   ADV-100/75lb (45/34kg)

OH Lunges

16 Minute cap

 

STRENGTH & SKILLS

@ 20 Minutes

EMOM x 12

1 Power snatch (Climbing)

Record heaviest.

Thursday, March 16, 2017

WARM UP

3x

Runway tiger crawls

3 EB Squat cleans (3 second pause in the catch)

5 EB Behind the neck strict press

 

WOD

14 Minute ladder

2 Front squats RX-115/75lb (52/34kg)   ADV-135/95lb (61/43kg)

2 HSPU’S   ADV-4/2″ def

4

4

6

6

And so on….

 

STRENGTH & SKILLS

@ 20 Minutes

6 Minute AMRAP

5 Pushups

10 BWS

15 DU’S