WOD

March 20 - 26

Monday

March 20, 2017

WARM UP
Coach TBD

SKILL HANDSTANDS

A. HANDSTAND STRENGTH
3 Giant Sets:
8 Strict Dumbbell Press, AHAP
10 Pike­ups on Rower

B. HANDSTAND PRACTICE
Beg: Drills with Coach
Int: 3x 30s hold on wall
Freestanding Hold w/ Partner
Adv: 2x 30s 1­arm hold on wall, ea side
Handstand Walk Practice

STAMINA

EMOM x 10 Minutes:
2 Power Snatch (95/65)
4 Overhead Squat (95/65)
8 Alt. Overhead Rev. Lunge (95/65)

Score is number of rounds complete Rx.

Tuesday

March 21, 2017

ACTIVATION

EMOM 9 Minutes:
1. 6 Dumbbell High Pulls, each side
2. 10 Banded Hip Bridges
3. 30 Jump­on Plate

ACCESSORY STRENGTH

5 Giant Sets:
5 Dumbbell Thrusters, building
3 Tall Box Jump (36/30)

CONDITIONING + STAMINA

“Mini­ Kelly”
3 rounds for time of:
Run, 400m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

(20 Min Cap)

Wednesday

March 22, 2017

WARM­UP
Coach TBD

POWER CLEAN & JERK

Power Clean + Clean + Jerk
7 sets of 1+1+1
Every 3 minutes for 21 minutes
Build through the sets

CONDITIONING

AMRAP 12 minutes:
10 Burpees
25 Double Unders

Thursday

March 23, 2017

WARM­UP
Coach TBD

STRENGTH OVERHEAD SQUAT

3 sets of 1 rep
Build to today’s 1RM

CONDITIONING
In teams of two with one person working at a time, complete:

2 Rounds For Time:
60 Cal Row
40 Kettlebell Swings (32/24kg)
20 Chest­to­Bar Pull­ups

(15 Min Cap)









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