WOD

March 17

A. BS 3,2,1,3,2,1 *1 set every 2 mins and 2nd 3,2,1 heavier than the first B. Pistol Progession/Skill work for 8 mins + 10 min amrap 5/3 Strict Pullups *Can scale up to 3/2 MU 10 DL (185/125) 15 Abmat Situps

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March 16

4 sets each of: Alternating Movements every 90 secs Close Grip Bench Press x 4-6 reps Seated Banded PVC Rows x 15 reps + 4 sets each of: 20 secs max effort on AB/AD Rest 2 mins + Sled Push/Sled Drags 100 ft x 4 sets Rest 2 mins   1Team Training  A. Power Clean x...

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March 14

8 min amrap 15 Wall Balls (20/14) 7 PC (155/105) Rest 4 mins 7 min amrap 15 KB Swings (53/35) 30 DU Rest 4 mins 6 min amrap Max meter row

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March 12

BOOTY CAMP OR 16.2    1Team Training A. PC 3 reps @ 50,60,70,80% *all done as singles B. BS 3 x 3 reps @ 75% C.1 Clean Grip RDL 3 x 8 reps C.2 Bench Press 3 x 6 reps + 3 rds 100 ft Prowler Push @ tough weight 100 ft Farmers Walk *Heavy 100 ft Double KB Front Rack walk...

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march 11

A.1 1-arm Farmers Walk 4 x 100 ft per side *heavy rest 30 secs A.2 Goblet Lateral Stepups 4 x 5 per side *Box @ knee height rest 30 secs A.3 Side Plank hold 4 x 20-30 secs per side rest 30 secs A.4 Single leg RDL 4 x 8 per side rest 90 secs + 3 rds 10 1-arm Suitcase...

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March 10

A.1 1-arm Farmers Walk 4 x 100 ft per side *heavy rest 30 secs A.2 Goblet Lateral Stepups 4 x 5 per side *Box @ knee height rest 30 secs A.3 Side Plank hold 4 x 20-30 secs per side rest 30 secs A.4 Single leg RDL 4 x 8 per side rest 90 secs + 3 rds 10 1-arm Suitcase...

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It’s everything.