3/22

Skill:
Power snatch:
Take 15 minutes to work up to a heavy touch and go triple.

WOD 16 min cap
5 wall walks
10 pull-ups
20 no jump/no clap burpees
30 hang power clean 155/105
400 m run
30 hang power cleans
20 no jump/no clap burpees
10 pull-ups
5 wall walks

20130321-230457.jpg

3/20

Skill:
In any order:
30 ghd sit-ups
100 superman rocks

WOD
Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings 70/50
15 Hand release push–ups
30 Double unders

After bash: 50 ab mat sit-ups

20130319-220112.jpg

3/18

Skill: 20 min cap

full clean and jerk

Going for a new PR here people!

3-3-2-2-2-1-1-1

WOD
15 min cap
200 m ovhd plate carry 45/25
40 see the lights 45/25
35 goblet squats 50/35 (DB or kb)
30 overhead walking lunges 45/25
200 m run

3/16

This workout is going to be awesome.

Skill:
Review and reteach:
Air squat
Pvc Front squat

WOD: 15 min AMRAP
Buy in: Run 400 m with PVC overhead(cannot touch head or shoulders)
Then max rounds of;
50 thrusters 45/35
50 hand release pushups

After the workout:
pick one;
70 hollow rocks
60 v-ups
50 ab mat sit ups
40 toes to bar

3/15

Skill:
Run 400 m backwards

20 min AMRAP
Teams of 4
Row 500m
Power clean 205/125
Kb swing 70/50
Rope climb

Teams rotate when the rower has finished 500m

20130314-230705.jpg