Month: March 2016

Friday April 1

Warm-up: Coach’s choice WOD: Barbell complex: (155/105)- scale as needed DL CL FSQ Jerk 20 min AMRAP STRENGTH: Establish 1 rep max PSN: 15 minutes Rest 3 minutes Then… Max rep PSN in 2 minutes (135/95; 115/75; 95/65)- scale as needed

Thursday March 31

Warm up: Coach’s choice WOD: Row: 200 M C2B pull-up: 3 Burpee: 5 KBS: 7 (53/35) Goblet squat: 10 5 rounds for time STRENGTH: Establish 1 rep max PCL: 15 minutes Rest 3 minutes Then…. Max rep PCL in 2 minutes (185/120; 155/105; 135/95)- scale as needed

Wednesday March 30

Warm-up: Coach’s choice WOD: Helen: Run: 400 M KBS: 21 (53/35) Pull-up: 12 3 rounds for time STRENGTH: Establish 2 rep max FSQ: 10 minutes Rest 3 minutes Then….. Max reps FSQ in 2 minutes (185/120; 155/105; 135/95)- scale as needed.

Tuesday March 29

Warm up: Coach’s choice WOD: Manion: Run: 400 M BSQ: 29 7 rounds for time STRENGTH: Establish 2 rep max deadlift: 10 minutes Rest: 3 minutes Then…. Max reps deadlift in 2 minutes (255/165; 225/155; 205/135)- pick your weight and scale as needed.

Thursday March 24

Warm up: Coach’s choice WOD: HPCL: 7 (115/75) Box jump: 10 (24/20) HPSN: 7 (115/75) Bar over burpee: 10 14 min AMRAP STRENGTH: BSQ 5 x 12 E3M

Wednesday March 23

Warm-up: Coach’s choice WOD: CL & J EMOTM 20 minutes Then… Double under: 20 Sit-up: 10 Air squat:20 7 min AMRAP STRENGTH: RDL 5 x 2 E3M

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