March 2017

(Practice / Metabolic Conditioning)Warm-up: Complete 1 round for warm-up: (10 min)Jog down and backSide shuffle down and back15 Tubing back flies5 Yoga pushups10 Wall squatsBall mash (upper and lower) WOD Alternating On-The-Minute x 21:Minute 1 – 200 Meter RunMinute 2 – 15/12 Calorie RowMinute 3 – 3 Power Snatch (115/75) and Double Unders(Your WOD score […]

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 1 round for warm-up: (12 min)50 jump rope singles15 Wall Squats10 PVC Good Mornings10 Ring Rows10 GHD Sit-ups10 BB Straight legged Deadlifts10 BB Deadlifts5 Yoga Push-ups5 Hanging Reverse Shrugs SOD 30 min to build to a heavy triple of each:Deadlift (15 min)Front Squat (15 min) Post WOD 8-10min

(Practice / Glycolytic)Warm-up: Complete 1 rounds for warm-up: (10 min)300m row15 Wall squatsBB Front rack stretchBB Tricep and lat mash/roll out5-10 BB High hip power clean5-10 BB Hang power clean5-10 BB Power cleans SOD Every 90 seconds, for 9 minutes (6 sets):Power Clean x 2 singles (Build to a heavy-ish set of 2) WOD Tabata

(Practice / Gymnastics Focus)Warm-up: Complete 1 round for warm-up: (10 min)300m row10 PVC Pass throughs10 PVC Good mornings10 PVC Behind the neck press15 Wall squats20 Sec/leg 45# plate calf stretch w/bent knee20 Sec couch and fig 410 BB back squats SOD Back Squat – 3×10 (Hold at 65-70%) (15 min) WOD 3 Rounds:Row 500 Meters12 Handstand

(Practice / Lactate Threshold 8-12 min) (OR Redo 17.5)Warm-up: Complete 1 round for warm-up: (10 min)…250m row15 Wall squats15 Tubing back flies5 Yoga pushups10 PVC pass throughs10 PVC behind the neck pressBB bench press x 10Ball mash (upper and lower) SOD Bench Press – 3×10 (Hold at 65-70%) (15 min) WOD 5 Rounds:5 Squat Clean

(Competition)Warm-up: (10-12 min)Set up and complete 2-3 rounds of 17.5 movements with fewer reps. WOD: CrossFit Games Open Workout 17.5 10 Rounds for Time of: 9 Thrusters (95/65) 35 Double-unders Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb.

(Practice / Glycolytic 2-5 min bursts) (Active recovery)Warm-up: Complete 2 rounds (not for time) (10-12 min) 250m Row / 10 PVC pass-throughs / 10 PVC Good Mornings / 10 PVC Behind the neck presses / 10 Wall Squats / 5 Yoga Push-ups / 10 KBS (light) WOD In teams of two, with one partner working

(Practice / Gymnastics Focus) (Go after it today)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Single Unders20 forward arm circles (small to big)20 backward arm circle (small to big)PVC pass throughsPVC Chicken stretch15 skin the cat stretch10 BB Straight legged deadlifts10 BB Regular deadlifts SOD 8 min EMOM1-3 Deadlifts (315/185)1-2 Pistols /

 (Practice / Lactate Threshold 8-12 min) (Medium Intensity Day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)250m row10 PVC Pass Throughs10 PVC Good Mornings10 Wall Squats20 Sec/leg 45# plate calf stretch w/bent knee SOD EMOM 10:Odd min: 8 Handstand Push-upsEven min: 3 Muscle Ups (bar or ring) OR 3 strict Pull-ups and 3

(Practice/ Metabolic Conditioning) (OR Redo 17.4)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…250m Row15 Wall Squats20 sec. Spiderman stretch / leg15 Tubing Back Flies15 second HS Hold10 PVC pass throughs10 PVC overhead squats WOD For Time:100 Double Unders10 Back Squats (155/105)10 V-ups10 Dumbbell Box Step Ups (total) (20”) (50/35) (one DB)20 Overhead