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WOD - THURSDAY (3/29)

3/29/2018

Warm-up/Mobility:
Calf/Ankle Smash
Ankle Banded Distraction

WOD:
Run 1 mile
200 Double-unders
100 Burpees
Complete for time.

*SCALED=
*Run 1200m
*200 Singles
*75 Burpees

Cool-down/Skill:
AMRAP in 1:00 min -
Sit-ups (or Flutter Kicks)

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WOD - WEDNESDAY (3/28)

3/28/2018

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Warm-up/Mobility:
Glute/Adductor Smash
Hip Banded Distraction

WOD:
Back Squat - 10-5-3-3-1-1-1-1
(Complete each set for max weight).

Rest as necessary, then -

AMRAP in 7:00 min -
10 Dips
10 Push-ups

*SCALED=
*DB Squats - 10-10-5-5-3-3
*Complete each set for max weight).
*Sub Bench Dips for Dips

Cool-down/Skill:
Row 1000m

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WOD - TUESDAY (3/27)

3/27/2018

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Warm-up/Mobility:
Posterior Chain Smash
Hamstring Banded Distraction
Work up to heavy 5 rep - Deadlift

WOD:
7 Deadlifts (225/155 lbs)
7 Toes-to-Bar
7 Burpees
Complete 7 rounds for time.

*SCALED=
*Sub DB/KB Deadlifts
*Sub Hanging Knee Tucks
*Complete 6 rounds.

Cool-down/Skill:
30 Push-Press (95/75 lbs)

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WOD - THURSDAY (3/29)

WOD - WEDNESDAY (3/28)

WOD - TUESDAY (3/27)

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