March 31, 2016

*Wear long socks!
Run/row

Scapula slides
Ring rows
KB swings

Skill: snatch work (good stuff)

WOD
EMOM for 10min.
10 wallballs
20 DU

Then…
4 M.E. strict pull ups
4 rope climbs

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March 30, 2016

RDL
Pendlay Row
Hammer curls
MBC

Plate OH walking lunges
Push ups
Ghd sit-ups
Box jumps
TGU

WOD:
4 rounds of this for time:
10 box jump (24/20)
10 push-ups
5 GHD hip ext
5 wall balls (20/14)
20 DU
10 goblet squats (2/1.5)

March 29, 2016

*Wear long socks please

Prep
Goblet Squats
Airdyne
Running
Rowing
Ring Rows
Rope Climbs

Mobility

Shoulders & Chest

Strength

OVHS

WOD
“Helen”
3rds
400 M Run
21 KB Swings (1.5/1)
12 Pull Ups

Cash out:
Coach Led Stretch

March 24, 2016

*long socks

Skill/prep
Rope Climb
Ball Slams
Toes 2 Pole
Beaded Singles

Shoulder & Hip Mobility

WOD

Compare to 1/13/16

7rds of this for time:
8 Push Press (95/65)
8 Toes 2 Bar
8 Box Jumps (20″)