March 6 - 10, 2017 | "Weekly Programming"

Monday, March 6, 2017
Skill:
Deadlift
3 at 70%
3 at 80%
2 at 85%
6 at 70%
WOD:
"DT+"
5 rounds of:
~12 Deadlift 155/105
~9 Hang Clean
~6 Shoulder to Overhead
~20 Pullups

Tuesday, March 7, 2017
Tabata Tuesday:
28 minutes work; 12 minutes rest
Full four minute tabata for each movement with a 2 minute rest between
~Handstand Hold
Two minutes rest
~Hollow rocks
Two minutes rest
~Push Press 96/65
Two minutes rest
~Box Hop Overs
Two minutes rest
~Double Unders
Two minutes rest
~Front Squats 95/65
Two minutes rest
~Pushups

Wednesday, March 8, 2017
Skill:
Overhead Squat
5 at 60%
5 at 70%
5 at 80%
10 at 60%
WOD:
Team Time, 3 teams
Each member of each team must complete the evolution 3 times:
10 Power Snatch 115/75
Overhead lunge the length of the gym, every 5 lunges stop and do 5 OHS
10 Chest to Bar Pullups
Overhead lunge and OHS back to start = 1 evolution

Thursday, March 9, 2017
Skill:
Hang Squat Clean
5 at 60%
5 at 70%
5 at 80%
10 at 60%
WOD:
5 rounds of
~5 Hang Squat Cleans 155/105
~10 Burpee Box Jumps
~20 Wallballs

Friday, March 10, 2017
WOD:
"17.2"
Use 95/65 barbell for cleans

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