Month: March 2017

Strength: 3X5 Clean High Pulls 3X5 Hang Power Cleans     10-9-8-7-6-5-4-3-2-1 KETTLE BELL SWINGS 53/35 HANG POWER CLEANS 135/95 WEIGHTED SIT UPS 53/35

Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

Strength: 12 min EMOM Min 1: 1 strict Press Min 2: 3 Push Presses @ 90% of your strict Press 21-15-9 PUSH PRESS 115#/75# BURPEE BOX JUMPS 24″/20″

Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells

10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl