Month: March 2016

6:00am, 7:00am, 5:30pm strength: deloading thrusters at 70 and 50% WOD: 1 power clean 1 push press 2 push or split jerks (sequence to be performed as rapidly as

6:00am, 6:00pm buy in: 200m row x4, 40 dips WOD: 10 pull-ups 10 ball slams 20 target touch 18:00 AMRAP

5:00am, 6:00am, 7:15am level 1, 6:00pm strength: deloading power clean @ 70, 60, and 50% of 1rm Partner WOD: 10:00 running clock 1:00 shoulder to overhead (partner A) 4:00

6:00am, 6:00pm buy in: 100 reverse crunch WOD: “Nancy” 15 overhead squats (95/65) 400m run 5 rounds for time

6:00am, 6:00pm strength: deloading shoulder press 2 @70% of 1 rep max for 3:00 3 @ 60% for 3:00 5 @ 50% for 2:00 max rep set @ 50%

Happy Easter! 8:30am Strength: deloading OHS; 2 reps at 70% 1rm for 4:00 deloading BS; 3 reps at 70%1rm for 4:00 WOD: 5:00 to develop heavy squat clean 2

8:00am, 9:00am level 1 warm up: 4 groups- rower rows 300m while the second does cobra to down dogs, and third person does scorpions. Rotate for 8:00 WOD: 400m

6:00am and 7:00am ONLY 16.5 Open WOD: 21-18-15-12-9-6-3 of thrusters burpees

6:00am, 7:00am level 1, 6:00pm strength: thruster 1-1-1-1 WOD: 21-15-9 Hang squat cleans (95/65) pullups

5:00am, 6:00am, 6:00pm, mock competition following 6pm class Strength: Power Clean 1-1-1-1 WOD: 18:00 partner WOD: 0:00- 4:00 for partner A to develop 1rm DL while partner B performs