030317

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STRENGTH

Strict Press

1 REP

WOD

“Cement Mixer”

Every 3:00 for 7 Rounds:

400m Run
12 Toes-to-Bar

* Run substitution will be 500 m row.

030217

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STRENGTH

Front Squat

3×3 @ 65%

WOD

Rowing Conditioning

3 sets of: (4x300m, :20 rest)
Rest 1:00 between sets

030117

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STRENGTH

Power Clean and Jerk

2 @ 60%
2 @ 65%
2 @ 70%

WOD

EMOM x 16:

Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20)
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row