Thursday 3-24-2016
Strength:5 sets x 10 reps Barbell Rows THEN, 5 sets x 10 reps STRICT Pull-Ups WOD: 10 min EMOM: Clean and Jerk x 1 rep *Build to a heavy single. Rest 2 min, THEN, 10 min EMOM Snatch x 1 rep *Build to a heavy single.
Strength:5 sets x 10 reps Barbell Rows THEN, 5 sets x 10 reps STRICT Pull-Ups WOD: 10 min EMOM: Clean and Jerk x 1 rep *Build to a heavy single. Rest 2 min, THEN, 10 min EMOM Snatch x 1 rep *Build to a heavy single.
WOD:30 min EMOM: Min 1 – 10/7 Cal Row Min 2 – 1 min Plank Hold Min 3 – 8 Box Jumps (24/20″)
Strength:5 sets x 5 reps @ ~ 70% Back Squat THEN, 5 sets x 10 reps Squat Jumps (AFAP) WOD: 5 Rounds for time of: 20 Overhead Slam Ball Lunges (20/15#) 20 Slam Balls
Strength:4 sets x 10 reps Strict Press @ 60-70% THEN, 4 sets x 10 reps Push Press @ Heaviest Strict Press weight. WOD: 10 min AMRAP: 10 Wall Balls (20/14#) 50 Double Unders
Endurance WOD: AMRAP 30: 200m run 200m row E5MOM: 5 Burpees
“Open WOD 16.4”
Skill:Toes 2 Bar work WOD: 5 Rounds of: Row 500 m *Rest 2 min between efforts
Strength:5 sets x 3 reps w/ 4 second eccentric Overhead Squat WOD: 3 sets of: 3 min AMRAP: 10 Pull-Ups 10 Overhead Squats (95#) *Rest 3 min between rounds
Strength:5 sets to build to a heavy: Clean Lift Off + Clean + Jerk WOD: 12 min AMRAP: 50 Slam Balls (20/15#) 20 Wall Balls (20/14#) 50 Double Unders 20 Cleans (135/95#)
Strength:7 sets x 3 reps Back Squat *Build to a heavy set of 3. WOD: 4 Round for time of: 400 m run 15 Back Squats (135/95#)