3/27/2016

Rest Day

3/26/2016

16.5

3/25/2016

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

3/24/2016

A. Overhead Squat - 7 sets of 3 rest 90 seconds @ 75%
+
5 rounds:
300m Run
15 Overhead Squats 95/65
10 Bar Facing Burpees
rest 1 minute after each round

3/23/2016

Spend 30-45 minutes mobilizing and prepping for Thursday

3/22/2016

A. 2 Position Snatch (Pos 1 & 2) *not TNG* @ 80% of 1RM every 2 minutes x 14 minutes
+
EMOM x 18 minutes
minute 1 - 15/12 Calorie Bike
minute 2 - 12 Toes to Bar (4 sets of 3)
minute 3 - 8 TNG Power Cleans 135/95

3/21/2016

A. Hang Squat Clean (position 1) x 3 reps TNG rest 2 minutes x 5 sets *building*
+
For time:
10 Thrusters 75/45
25 Calorie Row
10 Thrusters 95/65
25 Calorie Row
10 Thrusters 135/95
25 Calorie Row
10 Thruster 165/105
25 Calorie Row