Tuesday March 17, 2015
Strength: 3×8 clean (1st pull only) 3×8 deadlift WOD: 4X 12 toes to bar 12 burpee box jump (24/20) 90 second rest
Monday March 16, 2015
WOD: (done in 2 heats) Open 15.3 — 14 minute AMRAP RX Scaled 7 muscle ups 50 wall balls 50 wall balls 100 double unders 200 single unders ***For Rx: men use 20# ball to 10’, women use 14# ball to 9′ For scaled: men use 20# ball to 9’, women use 10# ball to 9’…
Friday March 13, 2015
Strength: 3×8 floor press 3×8 snatch WOD: 2X Run 200m 6 handstand push ups 2X Run 800m 12 handstand push ups
Thursday March 12, 2015
Strength: 3×8 bent rows 3×10 overhead walking lunges WOD: 10 minute EMOM 3 clean and jerk **record max weight for 3
Wednesday March 11, 2015
Strength: 3×6 Snatch grip push press from behind the neck 3×8 deadlift WOD: The 30’s 30 wall ball shots (20/14) 30 lunges 30 box jumps (24/20) 30 toes to bar 30 burpees 30 double unders (tuck jumps for scaled)