Monday March 20, 2017
WOD: (done in 2 heats) CF Open 17.4 13 minute AMRAP RX 55 deadlift (225/155) 55 wall balls (20/14) to 10’/9’ 55 calorie row 55 handstand push…
Friday March 17, 2017
Strength: 3×8 press 3×8 front squat WOD: 21-15-9 Ring rows 10m sprint Ring dips
Thursday March 16, 2017
Strength: 5X (Every 2:00 complete) 1 squat clean 1 front squat 1 hang squat clean WOD: 9 minute AMRAP of 50 double unders 15 thruster (95/65) 35 double unders 10 thruster (95/55) 20 double unders 5 thruster (95/65)
Wednesday March 15, 2017
Strength: 3×6 overhead squat 3×10 overhead ball slams WOD: 12:00 EMOM (alternating) 5 hang power cleans (135/95) 10 wall balls (20/14)
Tuesday March 14, 2017
Strength: Alternating sets of: 3×8 clean (1st pull only) (from the floor to above the knees) (this is slow and controlled, you should raise and lower the bar) 3×8 deadlift WOD: 4X 12 burpee 12 box jump (24/20) (step ups are not Rx) 12 V up 90 second rest