Monday 03/12/18

Strength: 
3 Strict Pull-ups
3 Ring Dips
3 Chin Up (Strict)s
3 Ring Dips
3 Wide Grip Pull Ups
3 Ring Dips
3 Pull Up (Strict, Narrow, Palms In)s
3 Ring Dips
3 Mixed Grip Pull-Ups
3 Ring Dips
3 Pull-up (rings - false grip)s
3 Ring Dips

WOD:  4 rounds for time of:
6 Power Cleans, 95/65 lbs
8 Reverse Lunge (Front Rack)s, 95/65 lbs
10 Burpee Over Bars
 

Tuesday - 03/13/18

Strength:
Kneeling Bottoms Up Kettlebell Press 5x10, using same weight per set
Goblet Cossack Squat 5x10, using same weight per set
Banded Back Squat 5x10, using same weight per set
Banded Tricep Pull Down 5x20, using same weight per set

WOD: For time:
100 Double Unders
50 Air Squats
25 Push Press, 95/65 lbs
-- then --
2 rounds of:
60 Double Unders
30 Air Squats
15 Push Press, 95/65 lbs
-- then --
3 rounds of:
40 Double Unders
20 Air Squats
10 Push Press, 95/65 lbs

Wednesday - 03/14/18 

WOD: Complete as many rounds as possible in 30 mins of:
3 Wall Climbs
6 Shoot Throughs
9 Jumping Air Squats
12 Grasshoppers
Run, 100 m

Thursday - 03/15/18

Strength:
2 Power Snatch + 2 Overhead Squat 1-1-1-1-1-1-1

For time: Hope
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Friday - 03/16/18 

WOD: For time:
Run, 1000 m
75 Wall Balls, 20/14 lbs
50 Russian Kettlebell Swings, 70/53 lbs
75 Ball Slams, 30/20 lbs
100 Double Unders

Saturday - 03/17/18
WOD 18.4
10:00 AM is a regular class time.