Archives for March 2017

WOD
800m Run
50 Weighted Single Leg V-ups
800m Run
100 Band Pull Aparts

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

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

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

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