MONDAY, MARCH 9th
A.
In 15 minutes, find a 5 RM Box Squat
* Build each set
* Pause and come out of a Dead Stop each rep
* In between sets complete 5 SLOW Seated Wall Slides @ 5151
B.
8 Rounds of Tabata (16 minutes):
20 Seconds On
10 Seconds Off
For the following movements...
Pistols
Assault Row Calories
Strict Handstand Push-ups (Handstand Hold/ Double DB OH Hold)
Assault Bike Calories
Goal: ALL the REPS!!!
TUESDAY, MARCH 10th
A.
Every minute for 4 minutes, building each set:
1 Power Clean
1 Pausing Push Jerk (3s in catch)
Clean Complex (On the 6:00…)
Every 90 seconds for 9 minutes, complete the following (6 sets):
On the 1:30 x 6 Sets:
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
* build each set and touch n go if possible
B.
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Add (3) Reps to Each Movement Until Time Cap
Goal Reps: Into Round of 15's
Scale to: by Load, K2C
WEDNESDAY, MARCH 11th
A.
For time:
400m Run
20 Devil's Press (35/20lbs)
100 Double-unders (300 SU)
30 Slam Ball (50/30lbs)
400m Run
40 Burpees
Goal Time: < 20 minutes
Scale to: 10/20 30 reps, 50 DU(100-200SU), 200m run
B.
For 10 minutes, alternate btw jogging 200-400m at recovery pacd and sets of 15-25 weighted sit-ups
THURSDAY, MARCH 12th
HAPPY BIRTHDAY KRISTY GRINER
A.
Teams of 3, Relay Style:
AMRAP 30:
15 Wall Ball (20/14lbs)
10/7 Cal Assault Bike
5 Hang Power Snatches
One athlete completes the full triplet while the other two rest. The barbell weight increases every (6) rounds, or said another way, when each teammate clears that weight for two rounds each.
Weight 1: 75/55 (35/25 kg)
Weight 2: 95/65 (43/29 kg)
Weight 3: 115/85 (52/38 kg)
Weight 4: 135/95 (61/43 kg)
Weight 5: AMRAP @ 155/105 (70/48 kg)
Goal: keep intervals under 2min, and preferably closer to 90sec
Scale to: 7-10 WB, 3-7 Cals, by Load
B. Spend 5min mobilizing hips and traps
FRIDAY, MARCH 13th
With a 20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
HAPPY BIRTHDAY TRICIA HANNIGAN and JILL MOORE
* 1000m to bottom of 2nd hill and back
* Can partner WOD if desired
Goal Time: 40 minutes, TIME CAP 45 minutes
Scale to: 500-800m/ 25 Ring Rows/ 50-75 Air Squats
B. Spend 5 minutes mobilizing calves/arches
SATURDAY, MARCH 14th
Metcon (Time)
HAPPY BIRTHDAY
CURTIS SLIKE
A. 20:00-50:00
For Time:
300m Air Runner
25 Burpee Box Climb Overs (30/24")
50 Russian Kettlebell Swings (53/35lbs)
300m Ski Erg
25 Goblet Squats (53/35lbs)
50 Ab Mat Sit-ups
300m Air Runner
25 Burpee Box Climb Overs
50 Russian Kettlebell Swings
300m Ski Erg
25 Goblet Squats
50 Ab Mat Sit-ups
Goal Time: 25 minutes
Scale to: 200m/ 15BBCO/15 GS/ 30 Kbs/
B. Spend 5 minutes mobilizing hamstrings on rig