2017/03/13-19

Monday

STRENGTH
Front squats 5x5
@85% of recent max

CONDITIONING
5 min AMRAP:
10 KB Swings (53/35)
10 Toes-to-Bar
Rest 5 min
5 min AMRAP:
30 Double-Unders
10 Goblet Squats

Tuesday

CONDITIONING
“800”
Partner WOD
With a partner, perform a total of 800 reps total chosen from any of the following movements. Each partner must perform at least 25 reps of any movement and each team cannot perform any more than 200 total reps of any particular movement:
-Double Unders
-Wall Balls (20/14)
-Snatches (75/45)
-Med Ball Cleans (20/14)
-Lunges
-Box Jumps (24/20)
-Sit-Ups
-Pull-Ups
-Cal Row

Wednesday

STRENGTH
Deadlift
9, 6, 3

CONDITIONING
“The Iron Troll”
3 rounds:
Goblet Clean (53/35)
Goblet Squat with Pulse
Bear Crawl
Complete three rounds of this negative rest circuit, working for 40 seconds and resting for 20 seconds. Take additional rest, if needed, between movements and rounds. 

Thursday 

STRENGTH
Jerk (push or split)
8, 6, 5, 3, 2, 2, 2

CONDITIONING
EMOM x 12 min:
2 power cleans (135/95)
2 burpees

Friday

CONDITIONING
WOD: St. Patty’s Revenge
Cash in with 51 Double-Unders (102 singles)
3 rounds
17 Wall Balls (20/14)
17 Overhead Lunges (20/14)
17 Pull-Ups
17 Box Jumps (24/20)
17 Med Ball cleans (20/14)
Cash out with 51 Double-Unders (102 singles)

Saturday

"17.4"