Wednesday March 15, 2017

Skill: 

Choose Rope Climbs, Legless Rope Climbs, or sled pushes… or any combo of all 3.
WOD:

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats
One scale to this 

can be to break up reps

and movements to allow

for athletes to move 

through at a faster pace.

Or scale to 1/2 or 3/4 of 

the reps.

Monday March 13, 2017

WOD first: 
3 rounds 

20 Deadlifts 225/155 

15 Wallballs 20/14 

10 HSPU 
Accessory 

4×8 1 arm seated db strict press 

4×8 1 arm db bent row 

can sub db for kb 

Thursday March 9, 2017

Today should be the warmest day we’ve had in a long time. Enjoy the warmth! And if nothing else come watch Open Announcement 17.3 with us at the Sacramento location at 5 pm.

Skill: Run 1 mileOr Row 2k

WOD:

Run 800m

3 rounds

30′ hsw or 90′ bear crawl

20 jumping lunges

15 see the lights 45/35

After 3 rounds: Run 800m
Score is total time of:

800m+3 rounds+800m

Wednesday March 8, 2017

Skill:

15 minutes

Rope climbing practice 

Wod:

7 min AMRAP

10 power Cleans 135/95

20 box jump overs 24/20