WOD
800m Run
50 Weighted Single Leg V-ups
800m Run
100 Band Pull Aparts
Archives for March 2017
Friday, March 31st, 2017
Pre: Deadbugs + Scap Retractions
STRENGTH
1a) Floor Press: 4×12
1b) DB Rows: 4×10/ea
WOD
8min AMRAP:
10 KB Power Clean + Goblet Squat
10 Burpee Box Jumps
Finish:
3×15 Bicep Curls
3×20 Tricep Extensions
Thursday, March 30th, 2017
Pre: Extended Warmup + Partner MB Crawl/Pass
WOD
20min AMRAP:
10 Deadlifts
20 Alt. Weighted Step-ups
30 Pull-ups
40 Sit-ups
50 Wall Balls
Wednesday, March 29th, 2017
Pre: Wall Slides + Scap Pull-ups
STRENGTH
1a) Shoulder Press: 3×10
1b) Ring Rows: 60
WOD
14min AMRAP:
400m Run
20 Alt. DB Snatches
20 Push-ups
Tuesday, March 28th, 2017
Pre: Hip Opener + Deadbugs
STRENGTH
1) Paused Front Squat: in 15min work up to a heavy double with a 3sec pause in the hole on each rep
*teamwork on platforms to switch out plates*
WOD
3Rds (3min Work/1min Rest):
10 Hang Power Cleans
5 Front Squats
20 Weighted Single Leg V-ups
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