Tuesday March 31,2015

Skill:
15 minutes to build to your heaviest set of:
2 Sumo Deadlift+1 conventional

WOD:
13 min cap
30 double unders
25 Burpees
20 HSPU
15 chest to bar pullups
10 front squats 205/135
15 chest to bar pullups
20 HSPU
25 burpees
30 double Unders 

Monday March 30,2015

Skill:
15 minutes to build to your heaviest set of:
2 hang squat cleans + 1 jerk

WOD:
8 min AMRAP
3, 6, 9… 15… 21 etc
Shoulder to ovhd 165/115
Box jump 24/20

Thursday March 26,2015

Thursday:

Partner Skill/WOD

30 min clock 

10 min

Both partners must establish a 1 rm floor press using 1 barbell.

10-20 min

5-10-15…30 

Power snatch 125/85

Run 100 m

20-30 minutes

Accumulate 

15 rope climbs 

Wednesday March 25,2015

Skill: 

Power clean

15 minutes to build to a heavy double. Drop between reps. 

Wod: 18 min Cap

5 rounds

400 m run

8 chest to bar pullups

16 ab mat situps