March 2017

Conditioning: 3 rounds 2000m on bike 30 Supermans 20 KB swing 53/35 Mobilize/RomWod

Strength: Push press 10 mins to build to heavy single   Conditioning: AMRAPx12 6 push ups 12 hurdle hops 30/24 24 Bicycle sit ups   Post Class: 3 second Eccentric snatch grip Deadlift 5×3@85%

*Our 1st Team In-house Competition, March 25th 9am, pencil it in your calendar* *5,6,9am classes only today* Strength: EMOM x8 @85% Front Squat Load 1 Front Squat 3 Back Squat (SAME MINUTE)   Conditioning: Broken up However you want 300 DU (600 Singles) 4 Peg Board (100 static climbs) 80 GHDSU (200 sit ups)  

  Strength: Strict press 5×2@65% with 5 second eccentric   Conditioning: 4 Rounds 225/155 1 Snatch Grip deadlift 2 cleans 3 STOH   Post Class: tabata row for distance, try to hit 100m+ every time Olympic: Full Snatch 6×1@80% 3×1@85% 1×1@90% Full Clean 6×1@80% 3×1@85% 1×1@90%

Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches,

Strength: EMOMx6 1 Front Squat @95%   Conditioning: 1000m row 10 KB Swings 53/35 500m Row 20 KB Swing 200m row 30 KB Swing 100m row  

Strength: 12 Mins to Build to heavy Squat Snatch w/3 second hold immediately followed by 3 Overhead Squats   Conditioning: 1-3-5-7-9-15 Heavy Wall Balls 30/20 Burpee   Post Class EMOMx3 1 Rope Climb EMOMx3 1 Peg Board  

Strength: 12 Mins to build to heavy Squat clean w/3 second hold immediately followed by 3 Front Squats Conditioning: Take 70% of strength movement and do “Grace” 30 Clean and Jerks for Time   Post WOD 4x400m run, 1 min rest between intervals Snatch Grip Deadlift w/FAT GRIPZ 3×3@65% Clean Pulls w/FAT GRIPZ 3×3@85%

17.2 Redo Or 3 rounds with 1 min rest between 2 Snatches 135/95 3 cleans 4 Jerks 5 back squats 6 lunges 7 bar over burpees (1 barbell-light weight, fast, controlled movements, all movements from the floor, a lateral lump over the barbell for the burpees; you do not need to face the bar)