March 20, 2020

Strength:

15 MINS TO FIND A 1RM FRONT SQUAT

WOD:

BRADLEY
10 ROUNDS
100M SPRINT
10 PULL UPS
100M SPRINT
10 BURPEES
*30 sec rest

March 19, 2020

Strength:

15 MINS TO FIND A 1RM SQUAT SNATCH

WOD:

12 MIN AMRAP:
12 V-UP SIT UPS
5 SQUAT CLEANS (RX 115/75, RX+ 135/95)
50 DU

March 18, 2020

Strength:

HSPU WORK

WOD:

800M RUN
100 DU
50 DB SNATCH
100 DU
800M RUN

March 17, 2020

Strength:

15 MINS TO FIND A 1RM SQUAT CLEAN

WOD:

KELLY
5 ROUNDS
400M RUN
30 BOX JUMPS (24/20)
30 WB (20/16)

March 16, 2020

Strength:

15 MINS TO FIND A 1RM SPLIT JERK

WOD:

4 ROUNDS
200M RUN
50FT. HANDSTAND WALK
25 KBS
10 S2OH (115/75)

March 13, 2020

Strength:

NO STRENGTH

WOD:

5 ROUNDS
3 ROPE CLIMBS
10 T2B
21 OH WALKING LUNGES (45/25)
400M RUN

March 12, 2020

Strength:

SNATCH PULLS 3 X 2 @ 110%

THEN..
SQUAT SNATCH 3 X 3 @ 80% CLIMBING

WOD:

15 MIN AMRAP
50 DU
20 ALT SINGLE LEG V-UP SIT UPS
10 DB DOUBLE FRONT SQUAT
*EMOM 3 Burpees

March 11, 2020

Strength:

HEAVY FRONT SQUATS 6 X 2 @ 80% CLIMBING

WOD:

4 ROUNDS
25 CAL BIKE/SKI/ROW
15 THRUSTERS (95/65)
5 MU (10 PULL UPS)

March 10, 2020

Strength:

3 X 2 CLEAN PULLS @ 110%

THEN..
SQUAT CLEAN 3 X 3 @ 80% CLIMBING

WOD:

6 ROUNDS
6 HANG POWER CLEAN (95/65)
200M RUN
8 BOX JUMP OVERS (24/20)
1 TRIP PLATE PUSH
6 HANG POWER CLEANS
Rest 2 min between rounds

March 9, 2020

Strength:

SPLIT JERKS
1 X 5 @ 65%
1 X 5 @ 70%
1 X 4 @ 75%
1 X 3 @ 80%
1 X 2 @ 90%
1 X 1 @ 95% 

WOD:

3 ROUNDS
200M RUN
20 WALLBALLS (20/14)
Rest 2 min

2 ROUNDS
400M RUN
25 KBS (1.5/1)
Rest 2 min

1 ROUND
800M RUN
50FT. HS WALK