Monday, March 13-17, 2017 | "Weekly Programming"

Monday, March 13, 2017
Skill:
Curtis P's
3 at 60%
3 at 70%
3 at 80%
5 at 60%
WOD:
5 rounds
~3 Curtis P's 115/75
~6 Handstand Pushups
~9 Box Jumps 30''/24"

Tuesday, March 14, 2017
"Tabata Tuesday"
28 Minutes of work; 12 minutes rest
Full four round tabata for each movement with 2 minute rest between
~Air Squat (rest in the bottom)
2 min rest
~Weighted Situps 25lb/15lb plate
2 min rest
~Med Ball Cleans 20/14
2 min rest
~Hang Clean 95/75
2 min rest
~Double Unders
2 min rest
~Wall Balls 20/14
2 min rest
~Kettlebell Swings 53/35


Wednesday, March 15, 2017
Skill:
Bear Complex
3 at 60%
3 at 70%
3 at 80%
5 at 60%
WOD:
Team Time, teams of 2.
One person works odd numbers, one even. One person works, one rests. Perform reps unbroken.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
~Bear Complex 115/75

Thursday, March 16, 2017
A.Clean Warm Up
B.Build to a Heavy 1 Rep Clean Complex(Power - Hang - Squat - Jerk) 
C. EMOM10
10 Pull Ups + 1 Clean Complex at 70%
D. EMOM
15 Burpees. Go as many rounds until you cannot complete 15 Burpees in a Minute :)

 Friday, March 17, 2017 - Happy St. Patrick's Day!
WOD:
"17.3"
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