WOD

120316 Friday

Warm Up 2min Kettlebell Swing 2min Air Squat 2min Sit Up 2 Rounds Skill Snatch Series progressing weight WOD 1-1-1-1 Heavy Full Snatch

120315 Thursday

Warm Up Double Under Practice 5min Jump Rope Mobility Drills Strength OH Squat 5-3-1 WOD 1 Mile Run 100 Double Unders 1000m Row For Time

120312 Monday

Warm Up 300m Row 12 Good Morning Squats 30 Leg Swings 50 Jumping Jacks Mobility Strength Back Squat 5-3-1 WOD 15 Wall Ball 10 KB Swing AMRAP 12min

120307 Wednesday

Warm Up 200m Row 50 Jumping Jacks 10 Barbell Snatches 4 Rounds Strength Press 3×3 WOD 7 Clean and Jerk (135/95) 3 Wall Walks AMRAP 10min

120306 Tuesday

Warm Up 20 KB Swings 10 Halos 5 Pull Ups 4 Rounds WOD Prison Walk 20 Burpees Walk 20m 19 Burpees Walk 20m …………… 2 Burpees Walk 20m 1 Burpee DONE

120306 Monday

Warm Up 2min Jump Rope 10 Good Morning Squats 20 Lunges 30sec Superman Hold 4 Rounds Strength 3×3 Back Squat WOD 50 BW Back Squat for time. 10 Burpee penalty for racking/dropping the bar then 1K Row for time

120302 Friday

Warm Up 10 Hindu Push Ups 30 PVC Pass Throughs 10 Good Morning Squats (45/33) 15 Tuck Jumps 3 Rounds WOD Snatch Series As heavy as you can with perfect technique 2 Snatch DL Shrugs 2 Below Knee Shrugs 2 Power Position Shrugs 2 Power Position Power Snatch 2 Full Snatch From Ground AMRAP til …

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