3.31.17

Warm up:

1200 m run+30 burpees+600 m run + 15 burpees

A) Class(yes more running) try to use somewhere around 115/75 on this. If it’s easy maybe go up but definitely push the pace.

B) 5 min emom 

15ish underhand Barbell rows 115/75

At 5 min mark: 35 kb swings 70/53

C) weakness 

3.30.17

Warm up:

5 rounds

Run 200 m

Row 20/15 cal

Burpee x 15

Rest 1 min
Mobilize as needed

A) class

B) 33/22 Muscle ups for time*

*each break 80′ front rack lunge 135/95

12 min cap.

C) :15 Parallel GHD hold+15 ghdsu x 5

5.25.17

Warm up

Run for 10 min

A) class

B) 9-7-5

Hang Snatch 205/135

Rope Climb

C) weakness

5.24.17

Run 5 min out+5 min back.

Mobilize 

Class

Weakness 

Aerobic infused gymnastics weakness. Ex: 3x800m run+10 unbroken whatever’s..

5.23.17

Assault bike 4 min chill+4x :20/:40+4 min chill

Mobility 

A) class

B) 1 snatch grip dead+1 full snatch every :90 x 10

Goal is no misses. Drop between dead and snatch.

C) 12 minute clock

75 ghd sit-ups

Amrap cal row