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Saturday Warm Up: Coach's Choice Partner WOD; 28 min AMRAP: Partner 1: 400m Sandbag Run Partner 2: AMRAP: 3 Rope Climbs 9 Box Jumps (24/20) 15 KBS (53/35)  Friday Warm Up: 2 Rounds: 100m Run 15 Banded Pull Aparts 20 Banded External Rotation 8 Barbell Push Jerks 8 Push-ups Strength: 7 Sets: 2 Power Cleans + 2 Jerks, build WOD: 20 min AMRAP: 2 Clean and Jerk (135/95) 6 Bar-over Burpees  Thursday Warm Up: EMOM 10 min: Odd: 5 Burpees + 20 DUs Even: 5 Ring Rows + 10 Lunges Strength: 5 Sets: 8 Pistols, weighted if able 5 Ring Rows with feet elevated WOD: 12 min AMRAP: 40 DUs 30 Air Squats 20 Pull-ups  Wednesday Warm Up: 100m Jog 50ft High Knees 50ft Butt Kicks 50ft Soldier Walk 25ft Groiner Stretch Then 2 Rounds: 50m Jog 50m Run 50m Sprint Strength: EMOM 8 min: Odd: :30 Russian Twists Even: :20 Side Plank/side WOD: Death by 10m Run Sprint  Tuesday Warm Up: 3 min Row Then 2 Rounds: 10 Air Squats 8 BB Good Mornings :10 HS Hold 8 BB Push Press WOD: The Bear Complex 7 Rounds for Max Weight Deadlift Hang Clean Front Squat Jerk Back Squat Jerk  Monday Warm Up: 50 DUs Then 2 Rounds: 10 Push-ups 8 Box Jumps 6 KBS 4 Barbell Muscle Snatch Strength: TNG Power Snatch 3 Sets x5 Reps Building WOD: For Time: 1 Round: 150 DUS 21 Power Snatch (95/65) 21 Burpees 2 Rounds: 100 DUs 15 Power Snatch 15 Burpees 3 Rounds: 50 DUs 9 Power Snatch 9 Burpees  Saturday Warm Up: Coach's Choice WOD: "Mary" 20 min AMRAP: 5 HSPU 10 Alternating Pistols 15 Pull-ups  Friday Warm Up: 2 Rounds: 100m Jog 50 ft High Knees 50 ft Butt Kicks 50 ft Soldier Walk 10 Light KB Swings Strength: EMOM 12 min: Min 1: :30 Hollow Hold Min 2: :30 Superman Hold Min 3: HS walk or Shoulder Taps/Wall Walk WOD: For Time: 3 Rounds: 200m Run Sprint 20 KBS (53/35) 200m KB Farmers Carry (both hands)  Come celebrate Mollie's birthday on Thursday! Mollie's Birthday Happy Hour Thursday, March 21st 5:00-7:30pm Ale on Oak 8124 Oak St.  |
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