Warm Up - 03/13/2018 - Warm Up

2 rounds:
1 min bike
10 push ups
10 chin ups
10 med ball cleans
10 burpees
1 min bike

Strength - 03/13/2018 - Strength

EMOM 10:
Min 1: 5 Weighted Chinups
Min 2: 5 Weighted Ring Dips

WOD - 03/13/2018 - WOD

For Time (25:00 Cap)
40 Wallballs
30 burpees to plate (45/25)
20 C2B pull ups
10 man makers without overhead press (35/20)
20 C2B
30 Burpees to plate
40 wallballs

A - 03/13/2018 - A

Part 1

A. Every 2min til Fail:

Power Snatch+Hang Squat Snatch+OHS (Start @ 50% of Snatch, add 10/5 EMOM)

After fail: Rest 2min and continue with

Power Clean+Hang Squat Clean+Jerk (Start @ 50% of C&J, add 10/5 EMOM)



B - 03/13/2018 - B

B. Metcon: 10 RFT

10 Power Snatches (75/55)

10 Box Jumps (24/20)



C - 03/13/2018 - C

C. Accumulate 4min of plank on the Rings


D - 03/13/2018 - D

Part 2

D. 4 RDS

25 GHDSU

15 Reverse Hypers

10 Single Arm DB Rows (each)

2 TGU (each)


Boot-Camp #1 - 03/13/2018 - Boot-Camp #1

2 RFT 14 Min. Cap
30 DU or 100 Singles
20 1-Arm OH DB Squats
30 DU
20 AMSU
30 DU
20 DB Snatches
30 DU
20 Bent Over Rows