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Monthly Archives: March 2018

Monday 3.19.18

Warmup
0-3 warm up
bike or row

4-10 dynamic movements

10 air squats + 5 squat jumps
bear crawl down - jog back

10 air squats + 5 squat jumps
alt front lunges down - jog back

10 air squats + 5 squat jumps
alt side lunges down - jog back

spend the remaining time hanging scap pulls

Skill Work
6 min emom
modified bear complex (2x5)
WCG BENCHMARK FRAN ++
for time
21-15-9 thrusters 95/65, 85/55, 75/45, 65/35
15-12-6 pullups
9- 6-3 burpee bar jump over
3- 2-1 Rope Climb

Friday 3.16.18

Warmup
 0-3
bike or row

4-9
10 air squats
5 jump squats
jog around

side to side stationary lunges
jog around

5x 10sec cobra to 10sec child pose
5x down dog push ups
20 alt DB press ( 5-15lb]

Skill Work
15 min of work
Gymnastics
handstand kipping drills
Hand stand walks
Metcon
1-10 k2 e
10-1 med ball clean
1 clean and jerk each rd
[70% of 1rm]
Coaches Choice

Thursday 3.15.17

Warmup
 0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work 
6 min emom
3 weighted pull-ups w 5sec decend* if cant do weighted then, strict, jumping

Metcon
5RFT
8 Bench Press (70% of 1rm)
20 KB Swing 53/35, 44/26, 35/18

Wednesday 3.14.18

Warmup
 0-3
bike or row
4-9
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee clap

Skill Work
6min emom
25 DU
(if u can get a du here and there count every jump)
PARTNER WOD
Partner sprints (2)
RFT ea

5 back squat (60%-70%1rm)
5 CTB
5 cal bike