3/11/2016
A. 10-15 minutes trouble area specific mobility
B. Ido Portal Squat Routine
C. Band Pull-Apart Series or Crossover Symmetry
D. 500m Run - Every 4 minutes x 4 sets
E. Walk through Open WOD movements and gameplan
B. Ido Portal Squat Routine
C. Band Pull-Apart Series or Crossover Symmetry
D. 500m Run - Every 4 minutes x 4 sets
E. Walk through Open WOD movements and gameplan
3/10/2016
A. 30 Power Cleans 205/125 - 10 sets of 3 UB AFAP
+
AMRAP 3
2 Power Cleans 185/115
4 HSPU (use opens standard)
6 Alt Pistols
rest 1 minute x 3 sets
+
AMRAP 3
2 Power Cleans 185/115
4 HSPU (use opens standard)
6 Alt Pistols
rest 1 minute x 3 sets
3/8/2016
A. Halting Snatch DL (pause at knee 2 seconds) + Snatch From the Pause x 1 - 1 complex every 2 minutes x 16 minutes @ 80%
+
EMOM x 20
odd - 3 Burpees + 10 Thrusters 75/45
even - 30 UB DUs
+
EMOM x 20
odd - 3 Burpees + 10 Thrusters 75/45
even - 30 UB DUs
3/7/2016
A. Back Squat - 5 reps every 3 minutes x 9 minutes (3 sets) @ 80%
+
For time:
30 Back Squats 95/65
30 Ring Dips
30 Power Snatch 95/65
30 Pull-Ups
30 Front Squats
30 Toes to Bar
+
Assault Bike - 1 minute @ 90% - start a new round every 4 minutes x 5 sets
+
For time:
30 Back Squats 95/65
30 Ring Dips
30 Power Snatch 95/65
30 Pull-Ups
30 Front Squats
30 Toes to Bar
+
Assault Bike - 1 minute @ 90% - start a new round every 4 minutes x 5 sets
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