March 28, 2019

Warmup 

Coach led

Strength 

5RM-Front Squat

5RM-Push Press

WOD

5-4-3-2-1 For Time

Hang Clean- 135/95
Front Rack Step Up-20/16
BOB

Cash-In~ 15 Cal Row 

March 27, 2019

Warmup 

Coach Led

Skill

Clean & Jerk 

15 min AMRAP

15- Alt. KB/DB Snatches 

10- BB GTO 95/65

5-TTB

March 26, 2019

Warmup

Coach Led

Strength-Back Squat

Establish a 5RM

WOD

3RFT

10-WB’s 20/14

8-Russian Swings 53/35

6-HRPU

4-Burpees

March 25, 2019

Warmup

On the board

Strength 

Core Strength/Stability 

Elizabeth-ish

21-15-9

Clean 135/95

Box Jump 24/20

Power Clean or Squat Clean

March 23, 2019

Warmup 

Coach Led

WOD

10-8-6-4-2

WB

Box Jump

Burpees

$-in and $-out 20 DUs or 60 singles 

March 22, 2019

Warmup

Coach Led

WOD

19.5

33-27-21-15-9

Thrusters 95/65

Chest-to-bar pull-ups 

Time cap: 20 minutes

March 21, 2019

Warmup 

Coach Led

WOD

3Rounds

4-Max Distance WB Toss 14/10

150m Run with WB

10-Strict Push-up (Round-1)

10-Sit-ups (Round-2)

10-Max Broad Jumps (Round-3)

Done outside on BB Court

Run- To the gate and back

Each Round the 3rd movement changes

March 20, 2019

Warmup

On the board 

Strength 

PP 3x5 working up to 80%

WOD

9-6-3 (x2)

Deadlift 

HSPU

$-In 400m

$-out 400m

March 18, 2019

Warmup 

Coach Led

Strength 

Squat-3x6 (65-70-75)

WOD

“Kelly-ish”

5 Rounds of...

200m Run

20-Box Jumps 24/20

20-Wallballs 20/14

March 12, 2019

Warmup

On the board

Skill

OverHead Squat-15min of work

WOD

1 min work stations (x4 Rounds)

Thrusters-95/65

BJ-20/16

Row-Cals

S2O-95/65

:10 sec transition time between stations

1 minute between rounds

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