Monday 03/06/17 

Skill: Every 1 min for 15 mins, alternating between:
2 Rope Climbs
10 V Up Situps
2 Wall Climbs or 25 ft Handstand Walk

WOD: For Time
30-20-10
Box Jump
Pull-up

Tuesday - 03/07/17

Strength: 10mins to find Power Clean & Push Jerk - 1 Rep Max

Every 1 min for 7 mins: 3 Push Jerks, 85% 1RM

10 min to find Clean Deadlift : 3 Rep Max

WOD: 12 x 30 secs / 30 secs
Tabata Db Snatch Alternating Arm, 50/35 lbs
Tabata Double Under
Tabata Burpee
Tabata score is the lowest reps performed in any of the intervals.

 

Wednesday - 03/08/17
 

For time:
80 Wall Balls, 20/14 lbs
40 AbMat Sit-ups
20 Hang Power Cleans, 95/65 lbs
10 Pistols (Alternating Legs)s
20 Hang Power Cleans, 95/65 lbs
40 AbMat Sit-ups
80 Wall Balls, 20/14 lbs

 

Thursday - 03/09/17

Strength: Front Squat 3-3-3-3-3 Progressive

WOD:For time:
9 Front Squats, 95/65 lbs
Run, 400 m
7 Front Squats, 115/85 lbs
Run, 400 m
5 Front Squats, 135/95 lbs
Run, 400 m
3 Front Squats, 155/115 lbs

Friday - 03/10/17

WOD: 9-8-7-6-5-4-3-2-1 reps, for time of:
Ring Dip
Power Snatch, 95/65 lbs
Push-up
Overhead Squat, 95/65 lbs
Handstand Push-up
Squat Clean, 95/65 lbs
Toes-to-bar
Shoulder-to-Overhead, 95/65 lbs
Pull-up
(Scale starting at 6-5-4-3-2-1)

Saturday - 03/11/17

8:00 am - 10:00 am The OPEN Games WOD 17.3 - You will have assigned Heats (please see FB)
The Community WODs are postponed till April.

10:00 AM Challenge/CF Class

Sunday - 03/12/17

Open Gym