03.01.16 Tuesday

SKILL: Jump Rope Practice 5 Minutes Advanced – 100 DU (as few sets as possible) Intermediate – 20 Unbroken DU Beginner – Max Unbroken DU WOD: In 15min: 10 Box Jumps (24/20) 30 Power Cleans (75/55) 20 Box Jumps (24/20) 30 Power Cleans (115/75) 30 Box...

02.29.16 Monday

ENDURANCE: EMOM 6 Minutes: 15 Wallballs (20/14) WOD: 5 Rounds for Time 12 Alternating DB Snatches (45/35) 9 Goblet Squats with DB 200m Run AP:100 Russian Twist with DB QOD: For those of you who did 16.1 Friday and/or Sunday, what was going through your mind during...

02.26.16 Friday

STRENGTH: Deadlift 40%x5, 50%x5, 60%x5 (no more than 5 reps) Percents are based off of 90% of your 1RM Cycle 1, Week 4 Add 10 pounds to your previous cycle WOD: Tabata Air Squats 1 Minute Rest Slam Ball Sit Ups (25/15#) Ball in front of toes 1 Minute Rest Slam Ball...

02.25.16 Thursday

ENDURANCE: 500m ME Row WOD: 800m run 9 pullups 21 hang power snatch (95/65) 600m run 7 pullups 15 hang power snatch (95/65) 400m run 5 pullups 9 hang power snatch (95/65) _____________________________________________________________________________________ 5:30 PM...