Monday 03/07/16

Skill - AMReps 5 mins: 
Turkish Get Up, pick load

WOD - Complete as many rounds as possible in 16 mins of:
5 Hang Power Cleans, 185/125 lbs
Run, 200 m
10 Alternating Kettle bell Snatches 53/35 lbs
20 Air Squats

Tuesday 03/08/16

WOD - 4 rounds for time of:
12 Pull-ups
12 Push-ups
12 Burpees
400 m Run, Sandbag 40/30 lbs

Wednesday 03/09/16



Skill Work - Midline
3 rounds for time of:
5 GHD Sit-ups
10 V-ups
15 Ring In/Outs
20 AbMat Sit-ups
Rest 1 min between Rounds

WOD - For time:
10 Shoulder Press, 115/75 lbs
15 Overhead Squats, 115/75 lbs
20 Push Press, 115/75 lbs
25 Front Squats, 115/75 lbs
30 Push Jerks, 115/75 lbs
35 Back Squats, 115/75 lbs

Thursday 03/10/16

WOD - For 5 cycles:
AMRAP in 3 mins of:
3 Clusters, 125/85 lbs
6 Ring Dips
9 Box Jumps
12 Deadlifts, 125/85 lbs

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

 

Friday 03/11/16

WOD- Karabel
10 rounds for time of:
3 Snatches, 135/95 lbs
15 Wall Balls, 20/15 lbs

Saturday 03/12/16

WOD - Open WOD 16.3

Sunday 03/13/16

ROMWOD - Open Gym

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