April 1st

Skill

Bench Press

5 EMOM for 5 minutes

3 EMOM for 5 minutes

Metcon

4 RFT

8 Bench Press (70% of second EMOM)

72 singles jump rope

400 meter run

Back Squat Progression Start

   A) Back Squat Progression- 6x3 (2 min rest)

     

    +

   B) Partner Wod- 5 Rounds of each (switching off)

a.     10 Back Squat- (Heavy But Sustainable)

b.     10 Pull Ups

800 Meter Run Cashout

3/25/15

1.     Strict OH press- Review/Learn and then 4x4 at moderate weigh.

    +

      21-15-9

      1.     DB Push Press (35#)

      2.      Box Jump (24”)

      3.     Hand Release Push Up

(post load, and time in comments)

Day One

3/23/15

A) Deadlift- Review/Learn and then 3 reps EMOM for 5 Minutes

B) "Christine" (scaled) 3 RFT

1.     -500 Meter Row

2.      -12 Deadlift 135#

3.     -21 Box Jumps (24 Inch Box)

Deadlift Review Video