Tuesday 3/21/17

Part 1: WOD 25-20-15-10-5 Cal Assault Bike (add 5 Cal each round for row) Burpee Pull ups Part 2: 3 Rounds not for Time: 15 Toes to Bar 25 Hip Extensions

Monday 3/20/17

Part 1: 6 rounds for time of: Run 100 m 3 Push Jerks (155/105) 6 Front Squats (155/105) 9 Hang Power Cleans (155/105) Rest 2 mins RX +: 185/125

Friday 3/17/17

Conditioning: Row 30 mins 30 sec on / 30 sec off Or Assault Bike 30 mins 15 sec on / 45 sec off The idea here is to push the intervals and should be a sprint each time. Mid line: 3 Super sets of 20 med ball GHD Sit ups* 20 standing Banded side bends *scale to 20 abmat...

Thursday 3/16/17

Part 1: Run 200m 10 Power Snatches (115/75) Run 200m 10 Squat Clean Thrusters (115/75) Run 200m 10 Power Snatches Rest 2 min Run 200m 10 Power Snatches Run 200m 10 Squat clean thrusters Run 200m 10 Power snatches Part 2: Midline 3 Rounds: :45 work :15 rest Regular...

Wednesday 3/15/17

Part 1: Bench Press with Straight Bar @40% + Doubled Micro Mini (under 225 lb. max) – 9×3 (3 sets wide, 3 sets middle, 3 sets close) Rest 45 sec to 1 min between sets Part 2: Accessory One Arm DB Rows – 3×10 Per Arm Part 3: WOD 3 Rounds for time:...