• Monday, March 25

    Strength:

    4×8/side
    Single leg RDL
    Seated kb press

    * For the kb press sit on the floor with legs straight out infront.
    * 1 arm at a time, but alternating arms

    WOD:

    3 rounds
    400m run
    15 deadlifts 185/125
    15 burpees otb

    Midline:

    3
    15 v-sits
    15 Russian twists/side
    30 sec side plank/side

  • Thursday, March 21

    WOD:

    Run 800m
    50 kb swings
    Run 400m
    100du’s
    Run 400m
    50kb swings
    Run 800m

    Skill work:

    After the WOD take this time to work on desires skills
    Ring MU, C2B, etc

  • Wednesday, March 20

    Strength:

    Front Squat
    Every 2mins
    3-3-3-3-3

    * Increase weight each set
    * Starting at roughly 65% of 1rm

    WOD:

    10-8-6-4-2
    Power Cleans 155/105
    Pistols/side (alternating)
    Hspu’s

    * Cap at 12mins

    Midline:

    2mins max abmat sit-ups