PROGRAMMING WEEK OF 03/27/17

Monday 03/27/17 Strength: CLEAN 4 x 3 @ 70% + 20lbs WOD: 21-15-9 of: Pull-ups OHS (95/65) 800m Sprint Cash Out Tuesday 03/28/17 Strength: BACK SQUAT 5 x 3 @ 70% + 20lbs WOD: 13 Minute AMRAP of: 8 Hang Power Snatches (115/85) 12 T2B Wednesday 03/29/17 EWOD Thursday...

PROGRAMMING WEEK OF 03/20/17

Monday 03/20/17 Strength: CLEAN 4 x 3 @ 70% + 10lbs WOD: 2 RFT of: 50 DU 40 OHL (45/35) 30 T2B 20 Box Jumps (24/20) 10 Bear Complex (95/65) Tuesday 03/21/17 Strength: BACK SQUAT 5 x 3 @ 70% + 10lbs WOD: 17 Min AMRAP of : 200m Run Ascending Power Cleans: 1 @ 185/115...

PROGRAMMING WEEK OF 03/13/17

Monday 03/13/17 Strength: CLEAN 4 x 3 @ 70% WOD: 10 Minute AMRAP of: 30 WB (20/14) 10 Deadlifts (225/155) 2 Rope Climbs Tuesday 03/14/17 Strength: BACK SQUAT 5 x 3 @ 70% WOD: For Time: 10-9-8-7-6-5-4-3-2-1 of: Thrusters (95/65) Burpees Wednesday 03/15/17 EWOD Thursday...

PROGRAMMING WEEK OF 03/06/17

Monday 03/06/17 Strength: PAUSE BACK SQUAT (2 SEC) 4 x 2 @ 75% + 30lbs WOD: For Time 200m Run 10 Thrusters (95/65) 20 DU 400m Run 10 Thrusters 40 DU 600m Run 10 Thrusters 60 DU 800m Run Tuesday 03/07/17 Strength: 1 Rep Max CLEAN WOD: For Time 40 Cal Row 40 HSPU 40...