Month: March 2017

5:00am 1 on 1, 6:00am, 7:00am, 5:30pm Strength: deload for front squat 3 at 70% of 1rm for 3:00 4 at 60% of 1rm for 3:00 and 5 at

    6:00am, 5:30pm, 6:30pm yoga 10:00 death by down/backs WOD 1: Tabata Pairs: hollow rocks/back extensions right elbow plank/ left elbow plank toe touch/reverse crunch WOD 2: 10

  5:00am 1 on 1, 6:00am, 6:00pm, 7:00pm 1 on 1 strength: deloading power snatch at 70/60 and 50% for 8:00 Group starter: 400m caterpillar burden run WOD: 12:00

  5:00am 1 on 1, 6:00am, 6:00pm 1 clean and jerk 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats) 2 clean and jerks 2 clean and jerks

  6:00am, 6:00pm, 7:00pm 1 on 1 Strength: deloading push press 2@ 70% for 3:00 3@ 60% for 3:00 5@ 60% for 2:00 WOD: 10 plank over plates 15

8:30am, 9:45am 1 on 1 Strength: deloading 3 lifts, EMOTM FOR 10:00 3 heaving (deep dip and drive) snatch balance, 3:00 3 snatch balance, 4:00 5 snatch drop, 3:00

7:30am 1 on 1, 8:30am warm up: 50 jumping jacks 12 air squats 12 sit-ups 12 walking lunges Partner WOD: Row for Calories 200m run 20 min AMRAP Partner

  5:00 am 1 on 1, 6:00am, 7:00am, 5:30pm LAST OPEN 17.5! 9 thrusters (95/65) 35 double unders 10 rounds for time  

  5:00am 1 on 1, 6:00am, 5:30pm, 6:30pm yoga Strength: front squat 1-1-1-1 WOD: 18:00 EMOTM EVENS: 30 lateral over the bar jumps ODDS: clean and jerks (70-75% of

5:00am 1 on 1, 6:00am (coach Cara Co-facilitating) , 6:00pm, 7:00pm 1 on 1 Strength: Power snatch 1-1-1-1 WOD: 12 hanging twists 12 air squats 12 candlesticks 12:00 AMRAP