Monday 03/13/17 

Strength: 
Back Squat 1x4 at 70% 1RM
Back Squat 1x4 at 75% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x4 at 80% 1RM

WOD: Every 1 min for 21 mins, alternating between:
20 Overhead Reverse Lunges, 45/25 lbs
40 Double Unders
20 Kettlebell Swing (American)s, 54/35 lbs
(Scale #'s to complete in one minute)

Tuesday - 03/14/17

WOD: 3 rounds for time of:
21 Box Jumps
15 Dumbbell Bear Complexes, 50/35 lbs
9 Burpee Pull-ups

Post WOD: 8 rounds of:
Sit-up (abmat) 
Medicine Ball V-Twist 

30 seconds on, 10 seconds rest in between.

Wednesday - 03/15/17

WOD For time:
4 rounds of:
10 Weighted Box Step-ups (KB OR DB)
20 Hand To Hand Kettlebell Swings (Heavy)
Rest 2 mins
-- then --
3 rounds of:
20 Shoulder-to-Overheads, 85/55 lbs
40 Lateral Bar Jumps
Rest 2 mins
-- then --
2 rounds of:
15 Toes-to-bars
30 V ups

 

Thursday - 03/16/17

WOD: Diane
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Friday - 03/17/17

WOD: Complete as many rounds as possible in 20 mins of:
8 Dumbbell Overhead Squat (Right Arm)s
8 Dumbbell Overhead Squat (Left Arm)s
10 Wall Balls
12 Ring Dips
Row, 150 m

Saturday - 03/18/17

8:00 am - 10:00 am The OPEN Games WOD 17.4 - You will have assigned Heats (please see FB)
The Community WODs are postponed till April.

10:00 AM Challenge/CF Class

Sunday - 03/19/17

Open Gym