March 2018

(Practice / Phosphogenic 1-10 sec bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec TVW, 30 sec PVC pass thru, 20 sec BB front rack stretch, 20 sec BB back squats, 20 sec BB strict press, 20 sec BB push press, 30 sec BB deadlifts […]

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, jog down and back, 10 sit-ups, skip down and back, 10 push-ups, side shuffle down and back, 10 PVC pass thru, 10 PVC hang power snatch, 5 box jumps, 5 ring rows WOD

(Mental Toughness / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec bike or row, 20 sec T,V,W, 30 sec wall squats, 20 sec handstand hold, 20 sec hanging shrugs, 20 sec WB SOD  3x (15 min)DB/KB Single-Arm Overhead Walking Lunge x 20 steps (10 steps/arm) (light to medium weight) AND

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec hanging shrugs, 30 sec PVC pass thru, 20 sec BB front rack stretch, 20 sec BB front squats, 20 sec straight leg sit-ups, 20 sec tubing back flies SOD 3 x

(Competition / Metabolic Conditioning) (OR 18.5)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec T,V,W, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec push ups, 20 sec lateral skaters, 20 sec BB front rack stretch, 30 sec BB clean & jerk WOD 30 min on

WOD Complete as many reps as possible in 7 minutes of: 3 Thrusters 3 Chest-to-bar pull-ups 6 Thrusters 6 Chest-to-bar pull-ups 9 Thrusters 9 Chest-to-bar pull-ups 12 Thrusters 12 Chest-to-bar pull-ups 15 Thrusters 15 Chest-to-bar pull-ups 18 Thrusters 18 Chest-to-bar pull-up If you complete the round of 18 go on to 21 RX: 100/65#  Scaled:

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, jog down and back, 10 push-ups, skip down and back, 10 hollow rocks, side shuffle down and back, 20 sec forward walking lunges, 20 sec handstand hold, 30 sec wall squats SOD EMOM for 12

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec bike or row, 20 sec plate T,V,W, 20 sec bent over plate back flies, 30 sec PVC pass thru, 20 sec hanging shrugs, band standing skin the cat stretch, 20 sec push-ups SOD 5^ x 3-5 of Pull-ups AND Ring

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec bike or row, 20 sec plate T,V,W, 20 sec bent over plate back flies, 30 sec PVC pass thru, 20 sec PVC behind neck press, 20 sec PVC good mornings, 20 sec BB deadlifts, 5 box jumps SOD

(Practice / Glycolytic 2-5 min bursts) (OR 18.4)WOD review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec plate T,V,W, 30 sec wall squats, 20 sec push-ups, 20 sec BB front rack stretch, 20 sec BB front squats, 10 BB squat cleans WOD 4 Rounds of: 5 min AMRAP /