March - 2018 2/3

031918 Monday

Warm Up: Stretch Strength: Build to a Heavy Front Squat Conditioning: For Time: 1000m Row 50 Thrusters (45/35) 30 Pull Ups

031618 Friday

Warm up: Stretch Conditioning: Open wod 18.4 For Time: 21-15-9 Deadlifts (225/155) HSPU Followed by 21-15-9 Deadlifts (315/205) 50...

031518 Thursday

Warm Up: Stretch Conditioning: A)For Time: 1000m Row 50 Burpees 25 Thrusters (95/65) B) AMRAP x 7min 7 Kb Swings (53/35) 14 AbMat Sit Ups

031418 Wednesday

Warm Up: Stretch Strength: EMOM x 10min 3 Clean & Jerks Conditioning: For Time: 10-8-6-4-2 Squat Cleans (135/95) 200m Run after each set

031318 Tuesday

Warm up: Stretch Strength: Bench Press 10-8-6-4-2 (building) Back Ext 5x10 Conditioning: EMOM x 16min (4 Rounds) Min 1: 7 Wall Balls...

031218 Monday

Warm Up: Stretch Strength: Back Squat 2 Rounds 8 reps @ 65% Rest 1min 6 reps @ 70% Rest 1min 4 reps @75% Rest 3min Conditioning: For...

030918 Froday

Warm up: Stretch Conditioning: Open workout 18.3 2RFT 100 dbl Unders 20 OHS 100 dbl Unders 12 Ring Muscle Ups (12 C2B) 100 dbl Unders 20...

030818 Thursday

Warm Up: Stretch Strength: Push Press 5-5-5-5-5 (building) Conditioning: AMRAP x 3min 6 Thrusters (95/66) 6 Pull Ups *rest 2min AMRAP x...

030718 Wednesday

Warm up: Stretch Strength: Power Clean 2-2-2-2-2 (building) Conditioning: 4 Rounds (each for time) 50 Sit Ups 40 Air Squats 30 Kb Swings...

030618 Tuesday

Warm up: Stretch Conditioning: 5 Rounds 1:00 Assault bike 1:00 Wall Balls (20/14) 1:00 Burpees 1:00 Rest Skills: EMOM x 8min 5 Deadlifts...