03/30/16

Pre-WOD (Skills/strength):
4RDS
5x Bench Press
5x SA High Pull (each arm)
5x SA Strict Press (each arm)
5x Lawnmower Pulls (each arm)

WOD:
“Diane”
21-15-9
Deadlift (225/155)
Push-ups (Adv: Handstand Push-up)

Post-WOD (Challenge/Cool-down):
1000m easy row

03/28/16

Pre-WOD (Skills/strength):
2RDS
2x laps jog
8x Goblet Squats with 3sec pause at bottom
8x SA Push Press w/ KB
8x SL RDL w/ KB
4x Headcutters

WOD:
OPEN 16.5
21-18-15-12-9-6-3
Thrusters
Bar Hop Burpees

Post-WOD (Challenge/Cool-down):
Easy jog and stretch legs

03/23/16

Pre-WOD (Skills/strength):
10mins to work up to heavy squat

8×3 Squats (Back or Front @ ~80-85%)
4count down each squat

WOD:
21-15-9
Hang Clean + Push Press (135/95)
Box Jumps (24/20)
Sit-ups

Post-WOD (Challenge/Cool-down):
Easy jog and stretch legs

03/21/16

Pre-WOD (Skills/strength):
5×2 Deficit DL AHAP
– Then –
3RDS
5x Pull-ups with 4sec Lower
10x Z-Press

WOD:
6min AMRAP
Run 1/2 mile (6x laps)
With remaining time:
Max Front Squats (155/115)

– REST 4mins –

6min AMRAP
5 Snatch (155/115)
10 Pull Ups
15 Power Clean (155/115)

Post-WOD (Challenge/Cool-down):
100x Sit-ups for time

03/18/16

Pre-WOD (Skills/strength):
8min EMOM
3x Squat Snatches AHAP

WOD:
CASH IN: 100x Russian Twists w/ MB
21-15-9
Wall Balls
Hang Snatches
CASH OUT: 100x Russian Twists w/ MB

Post-WOD (Challenge/Cool-down):
1000m Row for form

03/17/16

Pre-WOD (Skills/strength):
30sec ON – 30sec OFF
6RDS (each movement – alternating)
Hollow Hold
Arch Hold

WOD:
4RDS
20x MB Sit-ups
15x Ring Rows
10x Push-up

Post-WOD (Challenge/Cool-down):
Easy 4 laps… stretch legs.

03/16/16

Pre-WOD (Skills/strength):
10mins to work up to heavy squat

6×5 Squats (Back or Front @ ~75%)
2sec pause in bottom each squat.

WOD: Partner Leg+Press Day
One work and one “rest” in plank

100x BB Thrusters
100x Split Jumps (each leg)
100x Sit-ups (In unison)
100x Box Jump overs
100x Strict Press

Post-WOD (Challenge/Cool-down):
Easy 4 laps… stretch legs.

03/15/16

Pre-WOD (Skills/strength):
3 times on sled pull each person
Sled Pull
KB Strict Press (sled pull person sets time you are pressing)

Then…
3RDS
10x Goblet Squat
10x Push-ups
10x Ring Rows (Adv: Pull-up/CTB)

Then…
3RDS
1x Long length R-arm Waiter Walk
1x Long length L-arm Waiter Walk
10x Standing High Pulls (each arm)

WOD:
50x Plate Snatches for time

Post-WOD (Challenge/Cool-down):
Stretch