04.02.18

Workout:

Front Squat: 4 x 3 @70%

Then:

21-15-9

Wallball 20/14

Kbs 55/35

Box jump over 24/20”

03.27.18

Workout:

Hang power snatch: 3-3-3-3-3

Then:

5 rft

10 Toes to bar

25’ overhead walking lunge 50/35 db

15 lateral hops over db

25’ overhead walking lunge

03.26.18

Workout:

Back Squat: 3@ 82-85-87%

Then:

50-40-30-20-10

Wallball

Double unders

03.22.18

Workout:

Five rounds:

•30 reps, 2 pood Kettlebell swing

•30 Burpees

•30 Sit-up

03.21.18

Workout:

S2O: 5 x 2

Intent: Go heavy and progress across sets if form is good and no missed attempts.

Then:

4 rounds for time of:

15 box jumps

Run 400 meters

Men: 36-in. box

Women: 30-in. box

03.20.18

Workout:

Snatch: 7 x 1 — seven heavy singles

Intent: no misses on the snatch, focus on perfect form but go heavy if things are feeling good.

Then:

Complete as many rounds as possible in 7 minutes of:

15-cal. row

15 push-ups

03.19.18

Workout:

Back Squat: 3@ 70-75-80-82-85%

then:

4 rounds for time:

6x cluster (105/75)

9x box jump over (24”/20”)

into:

4 rounds for time:

15x thruster 9105/75)

c2b pull-up

Intent: open style WOD. Fran Style stimulus. go, go, go. on the box jump overs you may touch the top of the box. there is no rest between workouts, it is all on score

03.15.18

Workout:

FS: 3@ 70-75-80-82%

Then:

400m run

21 burpee box jump over

200m run

15 bbjo

100m run

9 bbjo

03.14.18

Workout:

Hang power snatch: 7 x 1 heavy singles

Then:

On one clock (rnd 1, rest, 2, rest, 3, rest, 4, carry)

4 sets

12/9 cal row

12 ttb

Rest 1:1

400m farmer carry heavy at end of set 4

03.13.18

Workout:

Bench Press: 5-5-5-5-5

Then:

3 rft

20 wallball

10 bar facing burpee

10 power snatch 95/65