March 2017

(Competition / 17.4) (St. Patrick’s Day)  WOD WORKOUT 17.4: Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts (225/155) 55 Wall Balls (20/14) (10ft/9ft) 55 Calorie Row 55 Handstand Push-ups Rx’d: (Ages 16-54) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw […]

(Practice / Gymnastics Focus) (Active Recovery Day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Jog down and backSide shuffle down and back10 Wall squats10 PVC Pass throughs10 PVC behind the neck strict pressBall MashBB Forearm, tricep and lat mash (20 sec/area) SOD 2×3^ OHP, 2×2^ PP and 2×1^ Jerk (stay below 90% of

(Practice / Lactate Threshold 8-12 min) (Go After It Today)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-15 min)250m Row10 Wall squats5 Lateral lunges/leg10 Seated torso twists/side (10-15# plate)5 Yoga push-upsHeal walk / Toe Walk 50 feet each SOD Bulgarian Split Squats – 5×5/leg (medium wt / athletes choice) (15 min)  WOD 4 Rounds

 (Practice / Metabolic Conditioning) (Medium Intensity)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Jump rope (at minimum 5 dub attempts)15 Wall squats to a butt ball10 Tubing back flies10 Tubing tricep extensions5 Hanging bar shrugs5 Kipping swings (reviewed by coach) WOD Prep: 1x (post WOD overview and done as a group using

(Practice / Glycolytic 2-5 min bursts) (OR 17.3)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…250m Row10 PVC Pass through5 Yoga Pushups (Pushup to into a downward facing dog)5 Forward traveling Spiderman crawl stretches/leg5 High Hip Power Cleans (BB or PVC)5 Hang Power Cleans5 Squat Cleans SOD EMOM 8:1 Deadlift > 2 Hang

(Competition / 17.3)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Mimic movements of WOD with easier pace/resistance Prior to 8:00, complete:3 rounds of:    6 chest-to-bar pull-ups    6 squat snatches, 95 lb.Then, 3 rounds of:    7 chest-to-bar pull-ups    5 squat snatches, 135 lb.*Prior to 12:00, complete 3 rounds of:   

(Practice / Gymnastics Focus) (Active Recovery Day – Prep for 17.2)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Jump ropes5 Reverse Straight-legged Inchworms w/ a pause in the downward facing dog15 Tubing back flies15 Wall squats SOD 3 x 2 – Turkish Get-ups & 3 x 15 – GHD Hip Extensions (12-15

(Practice / Lactate Threshold 8-12 min) (Go after it today)Warm-up: Complete 2 rounds: (not for time) (10-12 min) SOD 3 x 10 – Back Squat (70%) & GHD Sit-ups 3 x 10 (20 min) WOD 8 min AMRAP10 Pull-ups10 Box Jumps (24/20)10 WB (20/14) (11/10)

 (Practice / Metabolic Conditioning) (Medium Intensity Day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)250m row15 Wall squats5 BB high hip clean > 5 Hang Clean > 5 Power Clean > 5 Squat cleans10 Strict Overhead Press5 Jerks SOD EMOM x 7:Min 1-4: 2 reps of Squat Clean and Jerk (hold at 55-65%)Min

(Practice / Glycolytic 2-5 min bursts) (or 17.2) Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…250m row15 Tubing back flies15 Tubing chest flies10 BB Straight legged deeds10 BB Regular Deadlifts SOD EMOM 12 Odd: 10 Bench Press (weight is athlete’s choice) Even:  10 Pendlay Row (weight is athlete’s choice) WOD 1 5