Tuesday March 31, 2015
Strength: 6 x 3 deadlift (work up in weight each set) 3, 3, 3, 2, 2, 1 push press (work up in weight each set) WOD: 10 minute AMRAP 50 Double unders 15 Pull ups
Monday March 30, 2015
Warm up: (repeat for both heats) (about 8 minutes) Row 200-300 meters – adjust drag as needed, determine pace for WOD 2×5 front squat 2×5 press 2×5 thruster WOD: (done in 2 heats) OPEN 15.5 – For Time RX 27-21-15-9 Row for calories Thruster (95/65) Scaled 27-21-15-9 Row for calories Thruster (65/45)
Friday March 27, 2015
Strength: 8 x 3 clean and jerk WOD: 10 minute EMOM 14 unbroken Wall balls (20/14) 5 snatch (95/65)
Thursday March 26, 2015
Strength: 8 x 1 back squat (work toward 1RM) 8 x 4 press WOD: “The Tony Special” 39 thrusters (95/65) 39 pull ups 39 push ups 39 sit ups 39 knees to elbows 39 burpees 39 double unders ** # of reps equal age, # of movements equal # years at Tribal
Wednesday March 25, 2015
Strength: Row 300m AFAP 5 x 5 floor press WOD: 4X 30 second ME double unders 30 second ME lunges 30 second ME kettle bell swings (53/35) 90 second rest