March 2016

A. Back Squat 3-3-3-3-3 post heaviest load B. Push press 3-3-3-3-3 post heaviest load Extra work (Competitor training) C. 4 rounds 15 cal bike 10 dead lifts 225/155 5 mu’s rest 2 min

30 box jumps 24/20 5 clean and jerks 185/130 1 rope climb 20 box jumps 5 clean and jerks 1 rope climb 10 box jumps 5 clean and jerks 1 rope climb Extra work (Competitor training) back rack jerk work up to heavy + some drop sets

Frackie 5 RFT 200m row 19 thrusters 75/55 15 pull-ups ( courtesy of Coach Atlas )

“Hope” Three rounds of: Burpees 75/55 pound Power snatch Box jump, 24” box 75/55 pound Thruster Chest to bar Pull-ups

16.4 Open WOD Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Skill/Weaknesses make up WOD day!!

Back Squat 4-4-4-4-4 post heaviest load Bench 4-4-4-4-4 post heaviest load Extra work (Competitor training) Jerks 4-4-4-4-4 4 rounds 30 wallballs 20/14 4 mu’s 50 du’s rest 2:30 between rounds

10 min time cap 24/20 calorie air bike 30 snatches 115/75 24/20 calorie air bike remaining time left find a 1 rep clean and jerk Extra work (Competitor training) snatch balance + OHS work up to a heavy complex

For time 1-10 strict press 95/63 10-1 strict pull-up