Good Friday 3-30-18

/in /by

Strength

DL

5-5-5-5-5…

WOD

7min AMRAP

6 Power Snatches (95/65)

5 Burpees over Bar

Pull-up day 7

-on white board

Cashout– ME Bench Press 2min (135/95)

Thursday 3-29-18

/in /by

Skill

T2B

WOD

25min AMRAP

400m Run

20 T2B (Knees to waist)

100 DU’s (300 singles)

10 Wall Walks (RX+ 25 HSPU’s)

20 Cal Row

Wednesday 3-28-18

/in /by

Strength

Back Squat 2-2-2-1-1-1

WOD

2 Rounds of…

7 DL

7 Hang Power Cleans

7 Front Squats

Then complete 30 Pull-ups

Then, 2 Rounds of

7 DL

7 Hang Power Cleans

7 Front Squats

(135/95)

Tuesday 3-27-18

/in /by

Skill

Ring Dips/ Push-ups

Death by Dips/ Push ups

WOD

4 RFT

30 Russian KBS (54/35)

20 Push Press (115/75)

10 Burpees

Cashout– 1min ME Sit-ups

Monday 3-26-18

/in /by

Strength

Squat Cleans

2-2-2-2-2

WOD

8 RFT

7 OHS (115/85)

100m Plate Carry (45/25)

Pull-ups day 6

10 Kips

2×8 Assisted Pull-ups

8 Jumping negative

8 DB pullover

8 Hammer Curls

Thursday 3-21-18

/in /by

Warm-up

Agility ladder/ agility drills

Skill

4 x 400m run

*1 minute rest between each 400m run

*Measure= Total time including rest

WOD

For Time, Complete in any order.

50 Bench Press (135/95)

50 Cal Row

250 DU’s

50 Slam Balls (20/10)

50 Pull-ups

Wednesday 3-21-18

/in /by

Strength

Back Squat

3-3-3-3-3…

AHAP

WOD

For Time

2-4-6-8-6-4-2

Hang Squat Snatches (115/85) RX+ (155/115)

T2B

Burpees to Target

15min Time cap

Scale = Power Snatches/ Knees to waist, scale weight as needed. DB Snatches if needed.

Pull-up day 6

Posted at Box whiteboard

Cashout

ME Cal Row in 1min

Tuesday 3-20-18

/in /by

Strength

10:00min EMOM

3 DL (275/185) + ME DU’s

30sec of Work/ 30 sec of rest

Measure= DU’s

WOD

For Time

100 WB (20/14)

50 Sit-ups

50 KBS (54/35)

Run 400m

Monday 3-19-18

/in /by

SPT

Complete 3 rounds of… (5min time cap)

10 WB

10 T2B

10 Break Dancers

Then, Group BB OHS warm up (7min Time cap)

Strength

OHS

3-3-3-3-3…

*Increase weight every set

20min Time cap

WOD

4min to complete

3 Rounds of “Cindy”

Then, with remaining time ME

Clean and Jerks (135/95)

Rest 1min

4min to complete

2 Rounds of “Cindy”

Then ME of Clean and Jerks (135/95)

Rest 1 min

4min to complete

1 Round of “Cindy” then

ME of Clean and Jerks (135/95)

“Cindy” =

5 Pull ups

10 Push ups

15 Air Squats

Measure= Total Reps of Clean and Jerks

Scaled WOD

15min AMRAP of “Cindy”

5 Ring Rows

10 HRPU’s

15 Air Squats

Pull-up Day 4

10 Kips

3×8 Assisted Pull-ups

8 Ring Rows

8 Pull overs

2×8 Hammer Curls

Thursday 3-15-18

/in /by

Strength

Bench Press

5-5-5-5-5

Incerease weight every set

WOD

4RFT

Run 200m

8 Ring Dips

15 WBSU’s (20/14)

18.3 will be announced at 5pm.