March 2016

(Practice/Gymnastics) Warm-up: (15 min) SOD  5 x 4-6^ of Handstand Push-ups (preferred strict) (12-15 min) ^ indicates increase in level of challenge. Either decrease # of mats or increase deficit amount each round.  OR HSPU Negatives 3 x 5 (2-4 sec. descents) WOD  10 min AMRAP10 Pull-ups10 KB or DB Goblet Squats 53/3510 V-ups

(Practice/Lactate Threshold min) Warm-up: (15 min) SOD  Deadlift – 4 x 5 75% and 2 x 1 80-90% WOD  12 Min AMRAP15 Russian Kettlebell Swings (70/53)10 Box Jumps (24/20)Run 200m

Practice / Metabolic Conditioning) Warm-up (15 min) SOD  3^ sets of: 3 OHS into 7 Back Squats (15-18 min) WOD  20 min to complete an ascending ladder. (Increase by 5 reps each round)  5 Abmat Sit-ups5 Calorie Row5 Wall Balls (20/14)