4-1-17

3-31-17

skill/strength
5×5 back squat
every 3 min work up each set

wod
10 muscle ups (30 ctb,40 pull ups, ring row + kip)
20 deadlift 135/95
30 handstand push ups (Feet on box bear push ups)
40 box overs 24/20
50 back squats from floor

3-30-17

Skill/strength
mobility
Banded hip stretch on rig
Hip rotation mobility drill
couch stretch
ankle stretch on box
Mid back shoulder stretch on box

Dynamic drills
Leg kicks
duck walk
squat hops
bear crawl
spider-man crawl

wod
EMOM 14 min
Plate push 50′ down 50′ back
Cal row 15/12

3-29-17

skill/strength
5×3 overhead squat every 2 min – 2 sec pause on the 1st rep

wod
500m row
50 toe to bar
30 overhead squats (115/75)
6 rope climb
*break up the work anyway you want
500m row

cash out
2 min couch stretch per leg
foam roll legs and back

3-27-17

skill/strength
15 min to find max 1 sec pause front squat

wod
2 rounds
50 kb swings 55/35
40 wall ball (20/14)
2 clean and jerk (225/155)

cash out
5×3 weighted strict pull ups (use med ball between feet)

3-22-17

skill/strength
2 min max Deadlift (225/155)

Wod

5 min to complete

3 rounds of
5 strict pull ups (scale-kip, jump, ring row)
10 push ups (scale-drop to knees, or hands on box)
15 air squats
then max burpee with remaining time

rest 3 min

then repeat!

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