04/01/16

A) 3-6-9-12-15-18-21 Thrusters Bar facing burpees B) Front squat Max effort

03/31/16

A) “Diane” 21-15-9 Deadlifts, 225/155 Hspu B) Gymnasty Handstand practice

03/30/16

Warm up 70 burpee penalty for mess left on Tuesday A) Strict press 3 reps every 90 seconds x 10 B) 30-20-10 Slam balls Box jump overs EXTRA Mobilize

03/29/16

More heavy lifting! A) Back squat Max effort B) “Karabel” 10x 15 wall balls, 20/14 3 Power snatches, 135/95 EXTRA Mobilize

03/28/16

Time to pick up some heavy weights! A) Hang squat snatch Max effort B) Power clean Max effort C) “Annie” 50-40-30-20-10 Double unders Sit ups

03/22/16

A) 3x 21 box jumps, 24/20 12 thrusters, 95/65 3 muscle ups B) EMOM 10 3 Power snatches EXTRA A) RUNNING 5 x 1:30 on, :30 off rest 3 minutes 5 x 1:30 on, :30 off

03/21/16

The theme for 16.5 will be “Blast from the Past”…wear your best leg warmers and neon shorts! The gym will be closed on Saturday. Today you can redo/make up 16.4 or the programming below. One or the other, not both. A) Partner WOD (20 min cap) 4 RFT (you complete the first two rounds, then your partner does two) 6 …

03/16/16

A) 4RFT 1 Power Snatch @ 80% 1RM 2 Overhead Lunges 3 Power Cleans 4 Front Squats -2 minute rest between rounds, same weight for every round- B) 3RFT 400m Run 21 Kipping HSPU EXTRA Mobilize