Monday March 24th

03-24-2014

W.O.D.

25 strict pull-ups

Run 300

21 strict shoulder press (85/45)

ROW 800

21 strict shoulder press

Run 300

25 strict pull-ups

Wed March 19th

03-19-14

Strength:
10-10-7-7-5-5-3-3-1-1-1

All sets are heavy. When weight gets too heavy to do 10 reps, that is when you drop to 7 reps....and so on.

W.O.D.
3 rounds
60 sec. wall balls
60 sec. push ups
60 sec. sit ups
rest 60 seconds

Go hard on each round, all out effort. You get to rest 1 minute after 3 minutes of work. Keep track of reps.

Monday March 17th

03-17-2014
Happy St. Patricks Day!!

Work up to a heavy thruster
then:

W.O.D.
20 Burpees
30 Thrusters 95/65
10 Burpees
25 Thrusters
20 Burpees
20 Thrusters
10 Burpees
15 Thrusters
20 Burpees
10 Thrusters

Thursday March 6th

03-06-2014
Partner Day!

W.O.D.
In teams of 2:
400m sled push
50 box jumps
75 burpees
100 push press
75 kb swings
50 hspu
400m sled push

Wednesday March 5th

03-0-14

W.O.D.
Row 300m
20 DB snatches (alt arms)
5 Rounds

Rest 3 min

10 wall balls
10 pull ups
5 rounds