Friday April 1st

Warm up:

WOD:
Fran+
21-15-9
Thrusters @135/95lbs
Chest to bar

Rest 4 mins

Grace+
30 clean and jerks @225/155lbs

Rest 1 min

Diane+
21-15-9
Deadlifts @ 315/225lbs
Defitcit strict handstand push ups

Thursday March 31st

Warm up:

Strength:

5 sets of 5 reps back squat (50, 55, 60, 65 and 70% of your 1RM)

WOD:

12 min AMRAP

12 Sumo deadlift high pulls @95/65lbs

12 Lateral burpees

Wednesday March 30th

Warm up:

Endurance:
Run 800 m (run the straightaways; sprint the turns)

WOD:

50 double unders at the start and between each finished set(total of 3 sets of doubleunders)

21-15-9

T2B

Power snatch 95/65lbs

Tuesday March 29th

Warm up:

Strength:
7 sets of 5 bench press(working up in weight; try to keep them unbroken)

WOD:

5 rounds for time

10 Cal row 

10 ring dips

Monday March 28th

Warm up:

Strength:

Work up to a 1RM clean and jerk in 20 mins

WOD:

10 min AMRAP @ 115/75lbs

9 deadlifts 

6 hang cleans 

3 thrusters

Saturday March 26th

Pick your own HERO WOD!!

Friday March 25th

Warm up:

WOD:

Crossfit Open 16.5
21-18-15-12-9-6-3
Thrusters @95/65lbs
Bar facing burpees