Tuesday, March 31

Tuesday, March 31
 
WarmUp:
Row 500m
40 DU/ 120 singles
30 lunges
20 wall balls
10 strict pull ups
1 min plank hold
 
Strength: Clean and Jerk – week #6
 
WOD:
50 OHS (45/33)
100 Russian twists (14/8)
25 OHS (75/53)
50 sit-ups
10 OHS (95/63)
20 T2B
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Monday, March 30

Monday, March 30

WarmUp:
Run 800m
3 rounds:
5 barbell shoulder press
10 MB cradles or GHD sit ups
15 jumping squats
 
Strength:  Hang squat snatch – week #6
 
WOD:
15-12-9-6-3
Wall Balls (20/14)
Deadlifts (115/75)
Box Jumps (24/20)
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March 29, 2015

Sunday, March 29.
Strength Class

Warm Up:
Run 400m
3 Rounds:
10 OHS w/ bar
8 Broad Jumps
10 Front Rack Lunges
3 Strict HSPU

Clean Complex
5×2
Squat Clean + Front Squat + Hang Squat Clean + Squat Clean

Deadlifts
EMOM x 7 4 TnG @ 75%

Shoulder Press
EMOM x7 3reps @ 80%

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March 29, 2015

Sunday, March 29.

Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

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Saturday, March 28

Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

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