24/03/17

Strength 

5×3 Front Squat

5×10 Hanging leg Raise 

WOD

15 Minute AMRAP 

15 Deadlift

12 Hang Power Clean

9 Front Squat 

6 Push Jerk

3 Thrusters

42.5/30kg

*for the guys doing the open. Go gentle with this work out. Focus on movement. Depending on what 17.5 is, maybe practice the movements involved in that work out*

22/03/17

Strength 

3×3 Deadlift

3×20 Deadbugs

EMOM 10

E) 7 KB Thrusters

O) 14 KB Walking Lunge 

WOD

60s on / 60s off

Wall Balls 

Ski Erg

Box Jumps
Ass Bike 

20/03/17

Strength 

3×3 Back Squat

3×12 Band Face Pull

EMOM 10

E) 10 KB Swing (Heavy!)

O) 5 Strict into 5 Kip/butterfly Pull Ups

WOD

10 Minute AMRAP 

10 Power Clean 

10 Push Press 

42.5/30kg