All Workouts

Monday 27 March

Buy In

sampson/spiderman/wall stretchx3
then barbell skills

W.O.D

"Strength/Skill:

EMOTM for 8 Minutes of:
Snatch x 2


AMRAP in 20 minutes of:
200 Meter Run
2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time"

Post W.O.D.

Roll lower back

Friday 24 March

Buy In

Banded Freeze tag

3x
10 lat lunges
10 pvc good mornings
5L/5R singe arm OHS pvc

Double under skills
Barbell skill review

W.O.D



Open WOD 17.5

10rds
9 Thrusters 95/65
35 Double unders
Bowling tonight-meet here at 6pm

Post W.O.D.

Roll quads and calves

Thursday 23 March

Buy In

1 box jump:15 every 4 min
Banded couch+hamstring floss

W.O.D

Strength/Skill:

Deadlift work up to heavy 3 but not max in 12 min


10-1 Reps of:
Ring Dips
Deadlift (275/185)
200m run

Post W.O.D.

Roll glutes and lower back

Wednesday 22 March

Buy In

5windmill+5OHSx3

W.O.D

Strength/Skill:

Behind the Neck Snatch Push Press 4x5
Rope skills


""Gametime""
AMRAP in 20 Minutes of:
1 Rope Climb
3 Wall Walks
5 Dumbbell Hang Squat Cleans (45/25)
10 cal bike/Row

Post W.O.D.

Roll glutes

Tuesday 21 March

Buy In

Sampson, inchworm, wall stretchx3
then 10 pressing Snbal

W.O.D

Strength/Skill:

EMOTM for 12 Minutes of:
Power Clean & Jerks x 2


""Liquod Cocaine""
5rds
5 Power Clean and Jerk (155/105)
10 Chest to Bar Pull Ups"

Post W.O.D.

Roll lower back and lats

Monday 20 March

Buy In

:15 hold :15 sec restx4min

W.O.D

"Strength/Skill:

Front Squats 3x8 @ 75%
Superset 15 V-Ups (advanced hold Wall Ball)


800 Meter Run
then,
4 Rounds for time of:
12 Front Rack Lunges (155/105)
12 Toes to Bar"

Post W.O.D.

Roll quads+couch stretch

Friday 17 March

Buy In

1 Box Jump:15x4min
Banded couch+hamstring floss

W.O.D

Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Post W.O.D.

Roll glutes and lower back

Thursday 16 March

Buy In

Game

W.O.D

Back squats 3x6 70%



"Metcon:

""Sprint Triathlon""
3 Rounds of:
AMRAP in 4 Minutes of:
30/20 Calorie Bike/Row
25m suicide sprint
Max Doubleunders
Rest 2 Minutes between rounds"

Post W.O.D.

Roll calves

Wednesday 15 March

Buy In

Windmill+OHS 5L/5Rx3

W.O.D



""Popeye""
AMRAP in 25 Minutes of:
Teams of 2 Complete
1200 Meter Run (run together)
60 Thrusters (115/75)
50 Calorie Bkie/Row
40 Toes to Bar
30 Box Jump Overs
20 Push Press (115/75)
If you finish start back on the thrusters

Post W.O.D.

KB smash quads

Tuesday 14 March

Buy In

Banded warmup

W.O.D

Strength/Skill:

Deadlift work to 2x3 @ 80% in 12 minutes


AMRAP in 15 Minute of the following or until finish:
12 Deadlifts (135/95)
12 Bar Facing Burpees
12 Chest to Bar Pull ups

Then increase Deadlift weight each round 185/125, 225/155, 275/185, 315/205,365/225"

Post W.O.D.

Roll glutes and lower back