Month: March 2016

Strength: Front Squat, 4,3,3,4, 85%,90,90,85, every 2 min WOD: 4RFT 7 KB Front Squats (40/30) (2 of them) 14 KB Thruster 21 SDHP (one KB)

Bootcamp Slam Balls Leg Raises Burpees ABMAT Sit Ups SSJ Mason Twists G2O V Ups Rower Hi/Lo Planks 30:30 30:20 30:20 20:20 Shoutouts: Jenna Bday

Strength: S2O, 5×5 @80%, every 2 min WOD: 10-1 Ladder S2O (135/95) Chest to Bar Pull Ups BJO (24/20) 20 min cap Shoutouts: Over the weekend

Strength: Back Squat, 5×1, Find New 1RM, every 2 min WOD: 21-15-9-6-3 Deadlift (225/185) HSPU Air Squats x2 EOMOM: 10 Wall Balls (20/14) 25 min cap

Strength: Floor Press, 4×8, every 90 seconds WOD: 10RFT  30 Double Unders 10 Toes to Bar 7 Burpees to Bar 22 min cap Shoutouts: None

Skill: Hang Power Snatch, 5×2, Every 90 seconds WOD: 7 Round Ladder (intervals) (28 min) 3 Hang Power Snatch (95/65) 3 Calories Rower (if not

Strength: Front Squat, 7×1, Find New 1RM, every 2 min WOD: 15 Min AMRAP 16 Alt Front Rack Lunges (95/65) 1 for 1 8 KBS

Bootcamp TRX Row Leg Raises Bench Press KB Sumo Squats WB Crunch OHL WJR Plank Holds Tire Flips Sprint 30:20 2x 30:30 1x 20:20 2x

Strength: Bentover Row, 4×8, Every 90 Seconds WOD: Partner AMRAP  Part A: 10 Min AMRAP   50 Cal Bike 50 SDHP (95/65) 120 Double Unders

Strength: OHS, From Hang Snatch, 4×8, Every 2 min WOD: For Times Ready, Set, Go…25 min on the clock 0:00-10:00 Min For Time – 21-15-9 of: