(240) 317-5303

April 1, 2017

WOD: 
8 Rounds/ Each for time

10 Goblet Squats
6 Tall Box Jumps
100 m sprint

Rest 2 min between sets

Thursday, March 30, 2017

WOD:  Row 15 min for max distance

Rest until recovered then

Sled Push:
10 x 50 meters  (alternate with someone else)  

Add only moderate weight  in order to make sled move fast.

Wednesday, March 29, 2017

Strength:  Bulgarian Split Squat  3 x 8

WOD: 
For Time:
40 TTB
20 Power Snatch
40 TTB

L3: 135/95
L2: 115/75
L1: Scale

Tuesday, March 28, 2017

Skill: Ring Dip

L3:  3 x (3-5) Tempo Dips 3 sec descent, 1 sec pause at bottom, then up.
L2: 3 x (3-5) Dips on Rings or Bar
L1:  Ring Support Hold 3 x (:10 + 5 Parallet Dips)

WOD:
400 m run w/ wallball

3 Rounds of 
20 Wallballs
30 Med Ball Situps

400 m run w/ wallball

L3: 30/20
L2: 20/14
L1: Scale

Monday, March 27, 2017

Strength:  EMOM 10 min (10 sets)  Front Squat x 1 (85-90%)

WOD: 21-15-9 

Kettlebell Swings
Pull-ups
Burpees

L3: 2/1.5
L2: 1.5/1
L1: Scale

Wednesday, March 22, 2017

Skill EMOM 6
Min 1: 50 Double Unders
Min 2: :30 Weighted Plank Hold

WOD: 

3 Rounds for time:

“Nasty Girls”
50 Air Squats to Medball
7 Muscle ups
10 Hang Power Cleans 

L3 135/95
L2: 115/75
L1: Scale

Thursday, March 23, 2017

WOD:  Mobility Circuit

Row 1000 (recovery pace)
Spend 5 min on banded shoulder openers

Assault bike 50 Calories (recovery pace)

Spend 5 min on hip mobility stretches

Spend 5 min on wrists/ ankles and feet

Once above is complete w/ empty barbell complete 3 rounds of the following not for time, but for quality of movement

10 empty barbell thrusters
3-5 Strict or Assisted Pull-ups
8 Good mornings

Tuesday, March 21, 2017

Skill:  Overhead Squat

WOD:

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpees
Hand Release Push-ups
OHS

L3: 95/65
L2: 75/55
L1: Scale