4.1.16

A. 
Deadlift
5×3 @ 60% of 1 RM

B.
5x
2-Mid hang power snatch
2-BTN snatch push press
2-overhead squats

Use 75% of 1RM snatch

C.
4x100m sprints
Rest approx. 2 min between intervals

D.
Roll hamstrings
Spidey stretch 30-45″ hold
Banded hammy stretch

By |March 31, 2016|WOD|0 Comments

3.31.16

A.
Front squat
3×6 @ 60% of 1RM
2 sec. pause at bottom of squat

B.
400m- run
10- overhead squat 95/65
20- push ups
30- power cleans
40- sit-ups 
50- double under
40- sit up
30- power cleans 
20- push ups
10- overhead squats
400m- run

C.
Roll quads 
Couch stretch 
Calf smash

By |March 30, 2016|WOD|0 Comments

3.30.16

A.
Movement focus
Rope climb
Handstand

B.
3x
30″ work/30″ rest intervals
Row
Burpee
Slam ball

Score is total repetitions

C.
3x
20″ work/40″rest intervals
Row
Burpee
Slam ball

Score is total repetitions

D.
AbWod -March 

By |March 29, 2016|WOD|0 Comments

3.29.16

A. 
Power jerk
Establish a 3 max for the day

B.
4x
10- HSPU
10- KBS 53/35
10- Box jump 24/20
400m-  Run

By |March 28, 2016|WOD|0 Comments

3.28.16

A1.
Back squat
4×7 @ 60% of last squat week

A2. 
Bulgarian split squats
3×6 with KB in each arm

B.
3x
1 min-Row
1 min-Elbow plank
1 min-SDHP 75/45
1 min-Hollow rock
1 min-Wall balls
1 min-Rest

Score is total number of repetitions 

By |March 27, 2016|WOD|0 Comments