March 31, 2016

1. Jerk practice: coach’s choice of drills 2. Split jerk: 5X5 *Focus on technique instead of load* 3. Floor press: work up to a heavy single, 2X5 @ 80%, 2X2 @ 90% of heavy single 4. WOD 3 giant sets SA shoulder press X8+8 Post raise X8 Bent row...

March 30, 2016

3 Rounds:  1 min each KB Squat Clean Plank Goblet Squats Sit-ups Tactile Lunge Windmill -R Windmill- L Seated Twist Around the world -R/L Rainbows

March 30, 2016

1. Clean: work up to a heavy double 2. WOD “Jackie” How fast can you complete? 1000 M row 50 thrusters (45/35) 30 pull-ups Compare to 4/29/15

March 29, 2016

Row Intervals Warm up Row 5 minutes  3 Rounds:  20 MB Burpees  20 Chop Squat 20 cal Row 20 MB push-ups  20 Chop Lunge 20 cal Row

March 29, 2016

1. Front squat: work up to a heavy set of 5 2. WOD 4 rounds for quality… Overhead lunges X8+8 Goodmornings X8 3. Finisher Tabata double-unders Tabata kick throughs