3/11/2016 W.O.D.

Skill: 10 Minutes Personal Skill Work MetCon: 21-15-9 KB Swings (55/35) Sit-Ups Wallballs (20/14) Lunges (each leg) Slam Balls (35/25) Cash Out: 400m Core: 3 Minutes Accumulative L-Sit

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3/9/2016 W.O.D.

Strength: 20 Rep Back Squat Progression MetCon: 6 Rounds 10 Thrusters (95/65) 10 Pull-Ups 10 Dips Core: 5 Rounds 30 seconds alt. partner leg throwdowns

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3/8/2016 W.O.D.

Skill: Squat Snatch Work MetCon: 17 Min AMRAP 20 Slam Balls (35/25) 20′ Bear Crawls 20 Wallballs (20/14) 20 Burpees

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3/7/2016 W.O.D.

MetCon: Buy In: 800m Run 7 Rounds 3 H.S.P.U. 6 Deadlifts (135/95) / (225/135) 12 Pull-Ups Cash Out: 800m Run Core: 4 Min Tabata Alt. Hollow Rocks V-Ups

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3/4/2016 W.O.D.

10-15 Minute Personal Skill Work MetCon: 3 Rounds 25 Toes-2-Bar 50 Double Unders (3 to 1 Singles) 15 Squat Cleans (95/65) / (135/95)

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3/3/2016 W.O.D.

Skill: Muscle Snatches MetCon: “Nancy” 5 Rounds 400m Run 15 OH Squats (95/65) 20 Min Mobility

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3/2/2016 W.O.D.

Strength: 20 Rep Back Squat Program MetCon: 10 Min AMRAP 5 Shoulder-2-OH (115/75) 10 Deadlifts 15 Box Jumps Core: 50 Flutter Kicks (4 Count) 50 Sit-Ups

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3/1/2016 W.O.D.

MetCon: 5 Min AMRAP 5 Cleans (95/65) / (135/95) 7 Ring Push-Ups 2 Min Rest 4 Rounds 7 Push Jerks (95/65) / (135/95) 14 Pull-Ups Core: 4 Min Tabata Alt. Hollow Holds Bicycle Kicks

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2/29/2016

Skill: Snatch Balance MetCon: 200m 20 Sit-Ups 400m 40 Sit-Ups 800m 40 Sit-Ups 400m 20 Sit-Ups 200m

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