24 Mar 17

Warm up
2 rounds
2min Row/AD
15 Russian KB Swing
10 Air thruster
5 OHS

WOD
Partner WOD
20min AMRAP
15/12 Cal Row
15 MED Ball Clean
10 Push up
5 Ring Dip
Each athlete will complete the whole round before the other starts

Post WOD
Spend the remaining time working on the movements for 17.5

23 Mar 17

Warm up
2min Row/AD at a SLOW PACE
slowly do the following
15 Goblet squat
10 Push up
5 OHS
1:30 Row/AD at a moderate pace
REPEAT the after row work
1min Row/AD at a fast pace
REPEAT the after row work

WOD
21-15-9 NOT FOR TIME but for quality of movement.
Strict Pull-up
Bench Press 155/105 lbs
Double KB/DB Front Squat 53/35

After WOD
Foam roll quads and lats

22 Mar 17

Warm up
3 rounds with an empty bar
7 Deadlift
7 hang power clean
7 Push press
7 Back Squat
7 Good morning
7 Ring row

WOD
10 Hang Squat Cleans, 95/65
30 DU or 2 singles and 1 DU attempt x 10
10 Hang Squat Cleans, 115/75
30 DU or 2 singles and 1 DU attempt x 10
10 Hang Squat Cleans, 135/95
30 DU or 2 singles and 1 DU attempt x 10
10 Hang Squat Cleans, 155/105
30 DU or 2 singles and 1 DU attempt x 10

POST WOD
Foam roll Quads for 2-3 minutes

20 Mar 17

Warm up
3-5min Row/AD
Sampson stretch 2-3 times ea side
then
3 rounds
10 cal row
7 PVC Pipe press
7 roll to V sit
7 Toe grab and raise

Warm up your movements for the WOD

WOD
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

RX
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and
perform hand-release push-ups