March 19 2015
Fitness 30 minute clock (working at a lower intensity) 400 m jog or 500 m row or 400 m ski 1/2 TGU x 3-6 each side One arm Russian swing x 8-12 each arm Shin box x 6 reps 400 m jog or 500 m row or 400 m ski Lateral lunges x 8-12 reps Candle sticks x 3-6 Plank x 30-45 seconds No score on this WOD, the goal is to move well at a lower intensity (talking pace) Performance and Sport Rest Day 10-15 minutes of light movement, walking, swimming, biking etc… 15-20 minute mobility or Yoga 5-10 minutes of mental prep or meditation
March 18 2015
Fitness Pause Front Squats 2-2-2-2-2 4 sets Alternating DB shoulder press x 12 One arm DB Row x 8-10 Banded reverse fly’s x 12’s Rest 60-90 seconds Performance and Sport Pause Front Squats 2-2-2-2-2 Jerk (Rack) 1-1-1-1-1-1-1
March 17 2015
All levels Teams of 2, 4000 m row 300 Sit ups 200 DU 100 Burpees to target Both working at the same time Partition all reps any way the team decides
March 16 2015
Fitness 3 sets NFT Russian step ups x 8-10 each leg Horizontal ring row x 5-10 Hollow rock x 12 5 sets for reps 40 seconds step ups 20 seconds Russian swings 60 seconds Rest Performance and Sport 3 sets NFT Pistols x 6-8 each leg Strict CTB x 3-8 reps Alt. DB Shoulder press x 12 3 sets for reps 40 seconds Thrusters 95/65 20 seconds Burpee over bar 60 seconds Rest Bonus work for the Sport group: NFT 21 – 15 – 9 DL @225/155 HS walk end of gym and back to the bar