27.3.17

Strength/Skill Floor Press
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
Go off of 3 rep max + 5lbs
15 Band Rows after each set
WOD 5 rounds for time:
10 Hang Power Cleans (135/93)
20 Ring Dips for men, 10 Ring Dips for women

21-3-17

Strength/Skill

Weighted Pullup
1 rep max
or
Pullup program
WOD

AMRAP in 12 minutes:
3 DB Shoulder to Overhead
6 DB Reverse Lunges
6 DB Shoulder to Overhead
12 DB Reverse Lunges
9 DB Shoulder to Overhead
18 DB Reverse Lunges
12 DB Shoulder to Overhead
24 DB Reverse Lunges
…continue sequence for a total rep score
Rx: 40/30
R+: 45+/35+

20.3.17

Strength/Skill Floor Press
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
Go off of 3 rep max + 5lbs
15 Band Rows after each set
WOD 5 rounds for time:
10 Hang Power Cleans (135/93)
20 Ring Dips for men, 10 Ring Dips for women

15.3.17

Strength/Skill  Clean
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
Go off of 3 rep max + 5lbs
WOD
For time:
50 Double-Unders
25 Toes to Bar
40 Double-Unders
20 Toes to Bar
30 Double-Unders
15 Toes to Bar
20 Double-Unders
10 Toes to Bar
10 Double-Unders
5 Toes to Bar

14-3-17

Power: Heavy Squats 8 min EMTOM
5 front squat or back squat
WOD:for time:

500 m row
12 thrusters (95/63)
400 m row
12 thrusters
300 m row
12 thrusters
200 m row
12 thrusters
100 m row
12 thrusters