WOD 04.01.2016 Friday

Strength

Front Squat – 5 x 4 (65%)

WOD

For time:

  • 100 Ball Slams, 50/35/25#

* On The Minute – perform 5 Bench Press, 225/155#
** Should not exceed 70% of RM Bench

WOD 03.31.2016 Thursday

WOD

3 Rounds

  • 15 Cal Row
  • 15 Box Jump Overs, 24″/20″
  • 15 OHS, 95/65#
  • 15 T2B
  • 15 Burpee over bar

Rest 2:00 b/t rounds

WOD 03.30.2016 Wednesday

WOD

For time:

  • 1000m run
  • 30 HSPU
  • 1000m row
Strength
  • 6 x 2 Deadlift (80%)

* Build slowly

WOD 03.29.2016 Tuesday

Partner Mash

5 min AMRAP

  • 5 Clean and Jerk, 135/95#

* Alternate every 5 reps

10 min AMRAP

  • 15 Wallball, 20/14# to 9′
  • 100m Sprint

* Alternate rounds

10 min EMOM for total reps of Double-Unders and Assault Bike (2 scores)

  • Odd: Double Unders
  • Even: Cal Assault Bike

* Athlete 1 starts on Double-Unders while athlete 2 starts on Assault Bike
** rotate every minute for 10 min