20150319

Str: 3x5 Back Squat (+5lbs from Monday)

Skill: 6 min EMOM 3 pos Snatch

Acc: 3x1:00 Battle ropes

20150318

WOD: 25 min AMRAP
200m run
10 Pull-ups
10 KB Clean ea arm 53/35# from the ground
10 Box Jumps 24/20"

20150317

WOD: 15 min AMRAP
1, 2, 3, 4, 5, 6, 7.... of
Push Press 95/65#
KTE
Burped to a 6" tgt

Acc:
2x 10-12 Barbell Rollouts
2x 10-12 Arnold Press

20150316

First set of Squats :3x5 Back Squat (60 lbs lighter than 5 rm.)

WOD: 3rd
20 KBS 53/35#
20 Lunges 115/75#

20150312

Active rest

6 Min EMOM

1 Squat Clean + 1 Squat to a Thruster (Light working form)

WOD: 3 rds 

3 Muscle Ups

30 Double Unders

Rollout and get ready for 15.3

20150311

Run: 30 minute Fartlek

2:00 conversation pace
1:00 5k/slightly slower than 1.5 mile pace

20150310

5 RM Back Squat

Small WOD at the end but the squats are primary.

20150309

WOD: 12 Min AMRAP
6 Push Press 155/105#
12 Ring Rows
12 Butterfly Sit-ups

20150306

Round two starting tomorrow. You guys got this.

20150305

Skip Work: 8 EMOM of 2 Squat Snatch (Moderate weight not heavy and looking for speed under the bar and lockout. Needs to be pretty not a heaving bag of ass.)

WOD: 3 rds
3 MU
10 Burpees to a target

Rollout skill work.

20150304

18 min AMRAP

10 Alternating KB snatch from the ground (5 ea arm) 53/35#
10 KBS same#
10 Squat Jumps
250m run

20150303

Str 5x5 Narrow Grip Bench

5 min AMRAP
5 HSPU (Strict first 2 rds at least)
5 Strict Pull-ups

Acc:
AMRAP GHD sit-ups
Burnout Barbell Row 135/95# (As many as possible using a weight to get between 12-15, 5 sec break, burnout, 5 sec break, burnout, and repeat until you can only get 2-3 reps.)
AMRAP GHD sit-ups

20150302

IT'S MARGARITA'S BIRTHDAY WOD.

So to be nice I picked all of her favorite movements.

WOD: 10 rds

5 OHS 135/95#

20 DU

At the top of each minute 2 burps to a 6"tgt.

20150205

Strength: 9x3 Speed Bench (45 sec rest)
(Make sure you maintain the same bar path so choose an appropriate weight)

WOD: 3rd
1:00 Battle Ropes
1:00 Sledge Hammers
rest as appropriate

Acc:
3x4 weighted corn on the cob pull-ups
3x10 Rollouts