3/29

Skill:
15-15-15-15
One arm dumbbell press
(Good to have partners, One set goes like this; first partner does R arm, then second partner does R arm. Then switch to left arm and follow the same order. Rest for 1-2 minutes after each completed set.)

WOD
5 rounds
7 Deadlift 225/155
5 Kettlebell snatch-right arm 53/35
7 Deadlift 225/155
5 kb snatch-left arm 53/35
100 yard run

3/27

Lighter day…

Skill:
10×10 Ghd sit-up

WOD
4 rounds
2 min each round
50 air squats
Max Ring push-ups with remaining time
Rest 1 minute

Then:
2-3 people per team rotating every 50 yards, backwards sled drag. Each person accumulates 500 yards. For example 5×100 yards or 10×50 yards… Athletes choice on weight.

3/26

Skill: 25 minutes
Front squat or back squat
5×5

Wod: 10 min cap
3 rounds
5 burpees
10 triple unders
5 burpees
15 deadlift 185/115
5 burpees
20 Box jumps, 24/20

3/22

Skill:
Power snatch:
Take 15 minutes to work up to a heavy touch and go triple.

WOD 16 min cap
5 wall walks
10 pull-ups
20 no jump/no clap burpees
30 hang power clean 155/105
400 m run
30 hang power cleans
20 no jump/no clap burpees
10 pull-ups
5 wall walks