3.28.17

March 27, 2017

Due to building maintenance, there will be NO Morning Classes, Tuesday 3/28/17!!!!

Warm Up

Strength:Jerk, PS, PP

WOD:
"Helen's Muscles"
3 Rounds
Run x 400m
KBS x 21 (70/45)
Muscle Up x 7

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3.27.17

March 26, 2017

Warm Up:

Strength: Sn PL, SN, BS, PLU

WOD:
AMRAP - 10
Power clean x 1 (185/125)
Front Squat x 3
Jerk x 1
Bar Facing Burpee x 3
*At the 4 min mark, stop and run x 400m, then continue the AMRAP

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3.23.17

March 22, 2017

Warm Up:
Coaches Choice

WOD:
AMRAP 25
Run x 200m
then 3 rounds
Deadlift x 3 (275/185)
Box Jump x 5 (30/24)
HSPU x 7
*Score is # of reps completed, not including the run.

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3.22.17

March 21, 2017

Warm Up

Strength: Cln, Cln Pull, FS

WOD:
12 min cap!
Run x 900m
then:
AMRAP
T2B x 5 each set
Muscle Up x 1,2,3,4,...
*Scale MU - C2B Pull Up only, same ct.

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3.21.17

March 20, 2017

Warm Up:

Strength:Jerk, PS, PP

WOD:
Dubs x 50
Hang Power Clean & Jerk x 10 (135/95)
Dubs x 50
HPC&J x 8
Dubs x 50
HPC&J x 6
Dubs x 50
HPC&J x 4
Dubs x 50
HPC&J x 2

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3.20.17

March 19, 2017

Warm Up

Strength: Sn Pull, Sn, BS, PLU

WOD:
10,9,8...1
Overhead Squat (95/65)
Barbell Burpee

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3.16.17

March 15, 2017

Warm Up:
Coaches Choice

WOD:
AMRAP - 25 mins
Row x 1000m
Mountain Climbers x 80 (total) - Knee to Elbow
Hand Release Push Ups x 60
DB Lunges x 40 (35/25) total
Box Jumps x 20 (24/20)
Burpee Pull Up x 10

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3.15.17

March 14, 2017

Warm Up:

Strength: Cln, Cln Pull, FS,

WOD:
AMRAP 2
ME Hang Squat Cleans (135/95)
AMRAP 1
ME Pullups
AMRAP 2
ME Power Cleans
AMRAP 1
ME T2B
*No Rest b/w AMRAP's - Score is total # of reps for all 6 mins

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3.14.17

March 13, 2017

Warm Up:

Strength: Jerk, PS, PP

WOD: with a running clock
3 mins to complete:
Run x 200m
Burpee x 10
KB Swing x 16
If competed in time, start rd 2, before 6:00 expires
Run x 200
Burpee x 12
KB Swing x 18
Continue adding 2 reps each set unti

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3.13.17

March 12, 2017

Warm Up:

Strength: Sn, PLU, BS, Sn Pull

WOD:
Muscle Up x 10
Wall Ball x 50 (20/14)
MB Run x 400m
Wall Ball x 50
Muscle Up x 10
(Scale MU - 1:1 Pullup and Ring Dip)

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