Friday 4/1/16

WOD: For Time – 40 min cap

Run 1 mile

40 OH lunges (20/side, 45/25lb plate)

4 Rope climbs (scale = 3x pull to stand)

Run 800m

20 lunges (10/side)

2 Rope Climbs

Run 400m

10 lunges (5/side)

1 Rope Climb

Optional Acesssory:

DB Plank Rows: 3 x 6/side (keep it light and focus on STRICT form)

DB Bent over posterior flys: 3×8

DB Bicep curls: 3 x 10 / side (no, it’s not an April Fools joke)!

Thursday 3/31/16

Strength: Push Jerk

5@50%, 5@65%, 3@75%, 1@85%, 4×2@95%

WOD: 20 min EMOM

Even minutes – 5 strict HSPU (scale to piked push up or heavy KB strict press)

Odd minutes – 10 unbroken wall balls (used heavier ball or higher target if possible)

Wednesday 3/30/16

Strength: DB Row

10, 8, 6, 4, 2, 2, 2,

WOD: 4 Rounds for time – 25 min cap

Row 400m

Farmers Carry to end of fence and back (xx)

50 DU’s (150 singles)

Tuesday 3/29/16

Strength: Front Squat

5@50%, 5@65%, 3@75%, 1@85%, 4×2@95%

WOD: 12, 9, 6 – 12 min cap

Ring Muscle ups ( scale = pull ups+ dips to build strength OR baby muscle ups if skill practice is needed)

Thrusters (135/95 – if Rx is not appropriate, scale to approximately a 6RM load)

Monday 3/28/16

Strength: Deadlift

5@50%, 5@65%, 3@75%, 1@85%, 4×2@95%

WOD: 50, 40, 30, 20, 10  – 16 min cap

KB swings (53/35)

Run 200m

Friday 3/25/16

WOD: Open WOD 16.5

Acessory: TBA

Thursday 3/24/16

WOD 1: 10 AMRAP (score is rounds completed)

Plate push 100 feet (45/25)

Run 300 m

Rest 5 min

WOD 2: “Annie” 50-40-30-20-10, 10 min cap (scored separately, score is time to completion)

Double Unders (triple reps for singles)

Sit-ups

Skill: Diaphragmatic Breathing

Wednesday 3/23/16

Strength: Pause Back Squat – 2 second pause in bottom position

5@50%, 5@65%, 3@70, 3 x 3 Pause squat AHAP

WOD: Partner Jackie – divide reps any way you choose, 25 min cap

2,000m row

100 thrusters (45lbs)*

60 pull ups

*you must lower the bar gently to the ground, if you slam the bar down your thruster reps are reset to ZERO!

Tuesday 3/22/16

Strength: Bench Press

5@50%, 5@65%, 3@75%, 1@85%, 4×2@95%

WOD: 3 Rounds for time, 16 min cap

200 m run

15 ring dips

10 Burpee box jumps

Accessory: 3 sets of 20 bicycle crunches immediately followed by 30 second plank, rest as needed between sets

Monday 3/21/16

Strength: Clean

5@50%, 5@65%, 3@75%, 1@85%, 4×2@95%

WOD: 10, 20, 30, 40, 50…      9 min cap, score is total reps completed

Wall Balls

Inverted Rows (feet on box level with bar for Rx, scale to ring rows as needed)

Accessory: Single leg glute bridges 3 x 10 each side

3×10 glute bridges, add weight with sandbag or bar

3 x 10 dumbell posterior flys