3/15/17 Warm up :3x 200m run/row pvc work(1time) 12 jumping jacks 12 mountain climbers 12 shoulder taps(total) 12 air squats Strength: Squat clean Building to a heavy single 1 1 1 1 1 1 1 Form first! Wod: AMRAP 12 12 kb swings 53/35 8 goblet squats 53/35 12 doubles/triple singles Following AMRAP buy out…

wod of the day

14/17 Warm up: 400m run/row pvc work: 7-10 reps of pass throughs, figure eights, squat therapy. 3rounds of Cindy. 5 pull ups 10 push ups 15 Air squats   Strength: Deadlift 3 3 2 2 1 1 1 Building to70-80% of 1rm.   Wod: 4RFT 4 Deadlift 225/155 6 Burpees over the bar 8 pistols…

3/9/17 Warm up: 1x 500/400m row 20 jumping jacks 20 mountain climbers 15 air squats 15 sit ups 10/8 push ups 10/8 ring rows skill/strength 5 rope climbs Wod.A) AMRAP 6 15 wall balls 20/14 15 box jumps rest 3 min. B) AMRAP 6 12 alternating single arm kb swings 44/26 12 Nasties (jumping lunges)…

3/8/17 Warm up: trainers choice Skill/strength EMOM 10 even 25 double unders/ 40 singles odd 5 hang cleans Wod AMRAP 16 5 power cleans 155/105 5 Back squat 155/105 5 HRPU’s 100m row or 15 doubles Scale as needed. Note: Emom- catch hang cleans at bottom w/2 sec. hold. If you catch it high ride…

3/7/17 Warm up:2x 1min jump rope 15 mountain climbers 8 wall balls 10 russian twist w/med ball 5 over the shoulder followed by 5 slams w/slam ball 10/8 push ups   Strength: Bench press   6×3 In weight room. Wod: 25-20-15-10-5 135/85 Floor press Sit ups Air squats   Mod. 20-15-10-5 Floor press db. 25/15…

3/2/17

Warm up: trainers choice.

Team row
m/m 2000m switch @250m
m/f 1800m ” ” 225
f/f 1600m ” ” 200

Skill: Pistol practice
4×10 (5 each side)
between rounds(3 total)
8-10 db curls (each arm) 25/15

warm up/ deadlifts

Wod: 3 RFT
5 deadlift 225/155
10 burpees
15 sit ups

2/28

Warm up: trainers choice

skill/strength review sotts press, snatch balance, heaving snatch balance then
1rd w/pvc
2rds. empty bar

5-7 sotts press
5-7 snatch balance
5-7 heaving snatch balance

Wod.1 AMRAP 6
5 Hang snatch 95/65
10 Box jumps
3min rest
Wod.2 AMRAP 6
5 power cleans 135/95
12 Air squats

Scale as needed.

2/27/17 Warm up: 300m row pvc mobility work 2x 1min. jump rope 10 air squats 10 mountain climbers 10 sit ups 10 hip bridges 7-10 pushups 5 pull ups Strength: shoulder press (strict) 6 x 3 building. From floor. Wod:AMRAP 20 Partner’s 20 push press 95/65 20 toes to bar 20 wall balls 300m row…