4/1/15

• A. Strict Shoulder Press 5-5-5-5-5
• 
  
• B. 
• 
  
• 6 Bar Muscle Ups / 10 C2B pullups
• 12 Power Snatches (115/75)
• 18 OHS (115/75)
• 24 Push Jerks (115/75)
• 30 Burpees
• 36 T2B / 36 V-ups
• 40 Sumo DLHP (70/53)
• 
  
• C. 10-20-30-40-50 Unbroken (if you mess up before that number you start over) Sets of Double Unders OR practice double unders

3/31/15

• warmup: pizza game
• 
  
• A. Pendlay Row 5-5-5-5-5
• 
  
• B. AMRAP 2 min on, 1 min off x4
• 
  
• 5 calorie assault bike
• 10 American Swings (70/53)
• 10 Ring dips / 20 box dips
• 
  
• **start next 2min AMRAP where you left off last round**
• 
  
• accumulate total reps
• 
  
• C. Accumulate 3 minutes of L-Sit (paralletes, or boxes)

3/28/15

• AMRAP 20
• 
  
• 20 Pushups
• 20 American KB Swings (70/53)
• 200 M run

3/27/15 - "15.5 Open WOD"

• Coaches' mobility work after line drills
• 
  
• 27-21-15-9
• 
  
• Rower Calories
• Thrusters (95/65)

3/26/15

• A. Turkish Getups (1RM in 10 minutes)
• 
  
• B. 
• 
  
• 800 M run
• 20 Power Cleans (95/65)
• 20 Push Jerks (95/65)
• 50 Double Unders 
• 800 M run