Monday March 21st 2016

WOD 16.4
13 Min AMRAP
55 Deadlift
55 Wall balls
55 Cal row
55 Hand stand push ups
Tuesday
10 mins to Establish
20 rep Max front squats
WOD 2 rounds for time:
200m Run
Toes to bar 21
Press ups 15
Pull ups 9
Wednesday

Warm up:
Double unders
3 rounds
Hand stand hold on wall
Arch rock x 6
Skill progression:
Beat swing to Toes to bar
WOD 2 rounds for time
V-ups 10
Burpees 20
Box jumps 25
Walking lunges 30
V-ups 10
RX + HSPU
Thursday
10 Mins to build to heavy Snatch
10 Mins to build to heavy clean & Jerk
Note this is aiming for good reps no where near max as they only have 10 mins.
WOD 7 Minute Amrap
10 Pull ups
20 Press ups
30 Double unders
Friday
Open workout 16.5
Saturday
10am Class:
Focus on teaching great form and strength:
Kettlbell swings – 5 x 10
8 Mins on:
Turkish Get ups: Take class through movement.
WOD for time:
100m Run
10 Burpees
9 Knees to chest
8Burpees
7Knees to chest
6Burpees
5Knees to chest
4Burpees
3Knees to chect
2Burpees
1Knees to chest
100m run
11am Class
EMOTM x 10
1x OHS Climbing to max from bar
Josh
For time
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.