3-19-15

STRENGTH
Seated Press – Work to a 3 RM
Sit on a box or bench and press from shoulders to overhead. heavier loads should be taken from a rack

Weighted Push-up
Partner assisted – rounds each person
Men – 10 reps 40 # / 8 reps – 30# / 6 reps – 20# / 4 reps – 10# / 2 reps
Women – 10 reps 20# / 8 reps – 15# / 6 reps – 10 # / 4 reps – 5# / 2 reps
Once you are in the forward lean position try not to break as your partner removes the load on the reps listed

CONDITIONING
12 min AMRAP
150m Sled Pull (45#/35#)
10 Toe to Bar

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3-18-15 It was PR CENTRAL at the box!

Luke
Luke hit a monster 195# snatch, 295# clean and finished today’s WOD with a 425# Deadlift! We call him Mr. Incredible!!

GREAT work today everyone! Saw and heard about a TON of PR’s that happened!!

ACCESSORY WORK
(2x)
10 Partner Glute Ham Raise
20 Scare Crow (5#, 2.5#)
30 Scap Push up
40 Band Pull-a-parts

STRICT PULL-UP
(3x)
3-5 – Narrow Grip Chin-ups
3-5 – Wide Overhand Grip

CONDITIONING
(20x)
30 sec on 15 sec rest
AMRAP Burpees
AMRAP Kettle Bell Swing (53#/35#)
Alternate movements each set 30 seconds and score each movement seperately
Round 1 – AMRAP Burpees, Round 2 – AMRAP KB Swing, Round 3 – AMRAP Burpees, etc

3-17-15

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Your score is your heaviest load for the snatch, clean and deadlift.