03/31/15

Pre-WOD (Skills/Strength):
Partnered
100 Plate walking lunges
50 Plate Burpees
100 Plate Sit-ups

WOD:
400m Run
10 Pull-ups (Adv: C2B)
20 Deadlifts (155/105)
30 Box Jumps (30/24)
20 Deadlifts (155/105)
10 Pull-ups (Adv: C2B)
400m Run

Post-WOD (Challenge/Cool-down):
Recovery and stretch

03/30/15

Pre-WOD (Skills/Strength):
Alternating EMOM 10mins
Odd: 10 BB Good Mornings
Even: 10 PVC Thrusters

WOD: 15.5 Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Post-WOD (Challenge/Cool-down):
Recovery and stretch

03/26/15

Pre-WOD (Skills/Strength):
15mins to work up to 1RM Clean & Jerk.

WOD:
3RDS
9 Squat Cleans (115/75)
15 Push Press (115/75)

Post-WOD (Challenge/Cool-down):
Tabata Hollow Rock Hold w/ PVC
Tabata Arch Rock Hold w/ PVC

Then…
5mins Stretching

03/25/15

Pre-WOD (Skills/Strength):
12mins Open gym style
– work on a movement or skill you struggle with
– examples: handstands, pull-ups, rowing, etc.

WOD:
10min AMRAP
15x Wall Balls (14/20#)
10x Push-ups
5x OH plate sit-up (arms locked out with plate)
1 lap sprint

Post-WOD (Challenge/Cool-down):
2RDS
30sec Seated glute stretch (each side)
10 Walking lunge with twist
30sec Pec stretch on rig (each side)
10 Kip Swings

03/24/15

Pre-WOD (Skills/Strength):
5RDS
30sec Side plank left
30sec High plank (hollow position)
30sec Side plank right
30sec Hollow Hold
Rest 1min

WOD:
3RDS
1 lap Farmer Carry
15x Russian KB Swings
10x Goblet Squats w/ single KB
5x Walking Lunges (each leg) with KBs in each hand
1 lap sprint

Post-WOD (Challenge/Cool-down):
3RDS
10x Scorpions
10x Pulses (upward to downward dog)
30sec Seated glute stretch (each side)

03/23/15

Pre-WOD (Skills/Strength):
3RDS
60sec Weighted Planks
10x BB Curls
10x BB Skull Crushers

WOD: 15.4 Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men: Push press 95 lb. and Clean 115 lb.
Women: Push press 65 lb. and Clean 75 lb.

Post-WOD (Challenge/Cool-down):
Shoulder mobility as a group

03/19/15

Pre-WOD (Skills/Strength):
8RDS
40sec Inverted Hollow Hold
20sec Rest
20sec Side Plank Right
10sec Rest
20 Side Plank Left
10sec Rest

WOD:
3RDS
30 Box Jump Overs (24/20)
15 Power Cleans (135/95)

Post-WOD (Challenge/Cool-down):
2min FLR Hold

03/18/15

Pre-WOD (Skills/Strength):
4RDS
7x Front Squats
14x Back Squats
Rest 90secs between rounds

WOD:
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)

Post-WOD (Challenge/Cool-down):
2RDS
10x Pulses
10X Scorpions
20x Bridge Walks