WOD 3-20-15

Warm up
Progression practice

Mobility
Hips
Shoulders


10-9-8-7-6-5-4-3-2-1
DL
SDL
Dead Row
Power clean
Front squat
Pushpress
Back Squat

WOD 3-19-15



5X
20 Hip extensions
15 Pushups


100 Jumping jacks
100 Crunches
100 Toes to beam


5X
5 Handstand pushups
5 Plate pushes

WOD 3-18-15



3x
1 minute intervals (rest 1 minute between rounds)

Wall Balls (reps)
Sumo-Deadlift high pull (reps)(55/75)
Box jumps (reps)
Rebel Rows (reps) (15/25)
Row Machine (calories)

Post WOD
Nutrition and weigh-ins

WOD 3-17-15

Mobility/ Warm up
Shoulders
Hamstrings

Team Strength
Deadlift (65/95)

17 min AMRAP
7 Power Cleans
100 m Run
7 Push Press
100 m Run
7 Hang snatch
100 m run

Post WOD 
Shoulder Stretch

REMEMBER ITS ST PATRICK'S DAY!

WOD 3-16-15



15.3
14 min AMRAP
7 Muscle ups
50 Wall ball shots
100 Double-unders