WOD NOTES
Compare your results to March 7 2016.
Fitness
Dynamic prep
Band Pull aparts x 12
Indian club circles x 12’s
Band front rack release x 30 sec
Strict Shoulder press
5-5-5-5-5
Every 4 minutes x 5 sets
250 m row
15 Push ups
Performance
Dynamic prep
Band Pull aparts x 12
Indian club circles x 12’s
Band front rack release x 30 sec
Strict Shoulder press
5 @60%
5 @65%
3 sets x 5 @70%
Every 4 minutes x 5 sets
200 m Ski erg
10 HSPU
(strict max + kipping to finish)
Sport
Dynamic prep
Wall clock shoulder release x 6
Biceps opener 5/5/5/5
Triceps opener 5/5/5/5
Lower volume week for our Sport crew, keep it fun and dial in your technique.
Use percentages based off RPE not actual RM’s.
Snatch
6 x 1 @65 – 75%
Power clean and Jerk
5 x 1 @65 – 75%
8 minute AMRAP
5 Sand bag Squats 125/70
Sand bag carry 50 feet
5 Sand bag squats 125/70
Sand bag carry 50 feet
