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Monday March 11th WOD


SHoulder PRess (90% of 1 rm)

1x5 @ 70

1x5 @ 75

1x5 @ 80

1x5 @ 85

Rear Delt Row OR T Bar Row 3x10

Conditioning

3 rounds for time: 400 M RUn 5 Bar Muscle Ups (Scale with C2B Pull ups or with Pull ups 10 hang power cleans (135/95)


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Friday March 5th WOD

Strength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups

Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:

Wednesday March 3rd WOD

Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time

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