Wednesday, March 29, 2017

Thursday 3/30/17

Warm Up
Squat Therapy
Shoulder Openers
Dynamic Warm up

Strength
Death by Pull-ups
Min 1 =1
Min 2 = 2
Min 3 =3
etc.

WOD
30-20-10-5
Squats
Burpee Box Jumps 24/20

Sit Ups

Tuesday, March 28, 2017

Wednesday 3/29/17

Warm Up
10 Good mornings
10 Dips
5 Squats
10 sit ups

Strength
Deadlift
1x8@50, 1x5@75, 3x2@90

WOD
12 min AMRAP
10 Deadlift 115/75
8 hang cleans

6 Thrusters

CASH OUT
50 superman

Monday, March 27, 2017

Tuesday 3/28/17

Warm Up
10 Squats
5 push ups
20 mountain climbers
30 sec handstand hold/1 wall walk
Hip opener/Couch Stretch

Strength
Front Squat
1x8@ 50, 1x5@75, 3x2@90

WOD
5 Rounds for Time:
Rx+ 24' Handstand walk
Rx: 8 HSPU
Scaled: 3 wall walks

20 lunges with dumbbells 35/20 

Sunday, March 26, 2017

Monday 3/27/17

Warm Up
Row 250m
5 push ups
10 hanging knee raises
5 Burpees
10 lunges

Strength
Push Press 
1x8@50, 1x5@75, 3x2@90

WOD
3 Rounds
9 TTB
12 Push Jerk 115/75

15 Wallballs 20/14

Friday, March 24, 2017

Saturday 3/25/17

TEAM WOD
40-20-10
Box Jumps
Ring Rows/Pull ups
Medball Cleans
OH lunges with Medball

Wednesday, March 22, 2017

Thursday 3/23/17

Warm Up
Dodgeball or Coach's Game of Choice

Skill
1,000 meter Row 

WOD
15 min AMRAP
5 push ups
10 squats
15 double unders
20 flutterkicks (4 count)

Tuesday, March 21, 2017

Wednesday 3/22/17

Warm Up
Banded Squats
5 push ups
10 cleans with bar
20 mountain climbers
30 sec handstand hold

Strength
Back Squat
5x3@70%

WOD
5 Rounds for Time:
10 DB Squat Cleans
10 HSPU (sub- push ups)