March 26, 2018

TnG Power Snatch
Work up to set of 5


Metcon (Time)
For Time:
30/24 Cal Row
20 Snatch (115/75)
30 Box Jumps (24/20)
20 Snatch (115/75)
20/24 Cal Row

2 Mins Rest

800m TT


2 Scores, time of first workout and total time 

March 22, 2018

WOD:

400m Run/500m Row

Max Set Unbroken Dubs

2 Mins Rest

400m Run/500m Row

Max Set HSPU

2 Mins Rest

400m Run/500m Row

Max Set Unbroken T2B

Score= Total Reps

March 21, 2018

WOD:

For Time: 30 Min Cap

800m Run

30 Clean & Jerks (155/105)

30 Pull Ups

30 HR Push Ups

30 Back Squats (155/105)

800m Run

March 20, 2018

Strength:

5 x 5 Push Jerk

Building

WOD:

For Time:

21-15-9

Push Jerk (135/95)

Box Jump 24”/20”

Cal Row

March 19, 2018

Snatch Complex
1 Snatch Deadlift +
1 Hang Power Snatch +
1 Squat Snatch


Metcon (Time)
For Time:
Buy In: 50 Air Squats
10-8-6-4-2
Strict Pull Ups
Snatch (135/95)
Cash Out: 50 Double Unders 

March 15, 2018

Skill:

20 Min Alt EMOM

-Skill 1

-10-20 Slam Balls

-Skill 2

-10 Wall Balls 14/20



Then:
 

800m Recovery

March 14, 2018

Skill:

Back Squat

3-3-3-3-3

Build to a heavy triple

WOD:

4 RFT (155/105)

400m Run

7 Deadlifts

7 Hang Cleans

7 Push Jerks

March 13, 2018

Skill:

5 x 3 TnG Squat Snatch

WOD:

For Time:

20 Squat Snatch 95/65

20 Cal Row

20 T2B

15 Squat Snatch 115/75

15 Cal Row

15 C2B Pull Ups

10 Squat Snatch 125/85

10 Cal Row

10 HSPU

March 12, 2018

Skill

Push Press

5-5-5-5-5

Building

WOD:

15 Min AMRAP (95/65)

10 Front Squats

10 Push Press

10 Thrusters

400m Run

March 8, 2018

Skill:

Active Recovery/Skill Work

WOD:

16 Min Alt EMOM

Pick 2 Skills/Drills to work on

-Skill 1

-10 Cal Bike

-Skill 2

-8 Burpees

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