Monday 03/20/17 

Strength: 40 mins to Complete
Back Squat 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Bench Press 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Deadlift 5x1 Use the same weight for each set.
Rest 1:30 between sets.


WOD 1: Every 1 min for 5 mins do:
5 Deadlifts, 115/75 lbs
5 Hang Power Cleans, 115/75 lbs
5 Shoulder-to-Overheads, 115/75 lbs

WOD 2: Every 1 min for 5 mins do:
3 Strict Pull-ups
3 Pull-ups
3 Toes-to-bars

Tuesday - 03/21/17
 

WOD: 2 rounds for time of:
25 Kettlebell Swing (American)s, 54/35 lbs
1 Power Snatch + Hang Squat Snatch + Overhead Squat, 95/65 lbs
25 Lateral Jump (Over Barbell)s
1 Power Snatch + Hang Squat Snatch + Overhead Squat, 95/65 lbs
25 Burpees
1 Power Snatch + Hang Squat Snatch + Overhead Squat, 95/65 lbs

Wednesday - 03/22/17

Strength: 40 mins to Complete
Back Squat 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Shoulder Press 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Pendlay Row 3x5, Use the same weight for each set.
Rest 2 mins between sets.

WOD: Every 1 min for 12 mins, alternating between:
15 Ball Slams, 30/20 lbs
50 Double Unders
5 Dumbbell Thrusters, 50/35 lbs
2 Turkish Get Ups, 50/35 lbs

Thursday - 03/23/17

WOD: Loredo - 6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400m

Friday - 03/24/17

WOD: 3 rounds for time of:
15 Row Calories
12 Burpee Box Jumps, 24/20 in
9 Front Squats, 185/135 lbs

Saturday - 03/25/17

8:00 am - 10:00 am The OPEN Games WOD 17.5 - You will have assigned Heats (please see FB)
The Community WODs are postponed till April.

10:00 AM Challenge/CF Class

Sunday - 03/26/17

Open Gym