Saturday 3-12-2016
Endurance WOD: Get ready to run!
Endurance WOD: Get ready to run!
WOD: “Open WOD 16.3” AMRAP 7: 10 Snatches (75/55) 3 Bar Muscle Ups
Strength:5 sets to build to a heavy: Snatch + Snatch Balance WOD: 3 Rounds for time of: Row 250 m 25 Snatches (75/55#) *Rest 2 min between rounds
Strength:Every 0:30 for 5 min (10 sets); Banded Deadlift x 1 rep @ 50-55% 1 RM WOD: 10 min AMRAP: 50 Deadlifts (115/85#) 40 Box Jump Overs (24/20″) 30 Shoulder to Overhead 20 Burpee Box Jumps 10 Hang Power Clean
Tuesday: Strength: 4 sets of: Heavy Wall Balls x Max Reps in 0:30 Seconds (10/9 ft Target) WOD: “Open workout 13.4” 7 min AMRAP: 3 Clean and Jerk (135/95#) 3 Toes 2 Bar 6,6,9,9,12,12…etc
Strength: 5 Sets to build to a heavy: 1 Squat Clean + 2 FS + 3 Jerks WOD: 2 RFT: 10 Pull-ups 20 Push ups 30 Squats
Box will be closed today!!
WOD: “Open WOD 16.2”
Strength: Accumulate 30 Strict Pull-Ups OR 60 scaled Pull-Ups WOD: 10 Rounds for time of: 200 m row *Rest 30 seconds
Strength: 3 sets x 5 reps Back Squats WOD: For Time: 800 m run 30 KB Swings (53/35#) 600 m run 40 KB Swings 400 m run 50 KB Swings