Strength
Front Squat – 6×4
—Start @ 75% & work up to a 4RM
Conditioning
For Time
20 Wall Balls (unbroken) 30/20#
Run 250m
20 Wall Balls
Run 400m
20 Wall Balls
Run 400m
20 Wall Balls
Run 800m
WOD Notes: WB must be unbroken every round! Time domain for this WOD is 12-17 minutes. If you can’t run you may row the same distance each round.
Welcome Ben!
Strength
Snatch – 1 every 90 sec for 12 minutes (9 total lifts)
—Start @ 80% & work up to a heavy rep
Conditioning
5 Rounds For Time
10 DB Snatches (alternating) 70/45#
5 Ring Muscle-ups or 10 C2B Pull-ups
1 Rope Climb 20ft
—Rest 1 minute
1000m Row For Time
Assistance
4×6 RDL @ 60%+ of 1RM DL
WOD Notes: Time domain for this WOD is 10-15 minutes. You may scale the MU reps to 2-3 each round, if 5 will take too long. Scaling for RC are 10 Slam Balls. DB weight should be light, so that you can get through them quickly. Record a separate time for the row on the whiteboard (should be within 20 seconds of PR). There’s lots of pulling today! 
Strength
Clean n Jerk – 1 every 90 sec for 12 minutes (9 total lifts)
—Start @ 80% & work up to a heavy rep
Conditioning
7 Rounds For Time
3 Clean n Jerk 225/145#
10 T2B
30 Double Unders
Midline
Tabata Sit-ups (weighted) – Anchor feet
WOD Notes: CnJ weight should be around 75% of 1RM. Scaling for T2B are 25 hollow rocks each round. Scaling for DU are 75 singles. Time domain for this WOD is 8-15 minutes.
Gymnastics Clinic – Working that hollow position.
Strength
Back Squat – 6×4
—Start @ 75% & work up to a 4RM
Conditioning
Buy In: 500m Row
21-15-9-6-3
Thrusters 115/75#
Burpee Box Jumps 24/20″
Buy Out: 500m Row
WOD Notes: This is somewhat of a prediction of 15.5. Thruster weight should be light enough to do all rounds unbroken. You must show full extension on top of the box before stepping/jumping off (these are not box overs). Time domain for this WOD is 10-15 minutes. 
Jarod looking good on his back squats!
Conditioning
“Open WOD 15.4”
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
Strength
Bench Press – 6×2 @ 85%+
Conditioning
Make-Up Day. You may also work on any skills you want to improve (HSPU are in 15.4).
Reminder: We will be running heats every 15 minutes starting at 9am this Saturday for Open WOD 15.4. Click here: Open WOD 15.4 for workout standards. Also, Gymnastics Seminar is 11-1pm this Sunday!
Strength
Front Squat – 6×2 @ 80%+ then do 1×5 Pause ( 70%)
—Start @ 80% @ work up to a heavy double
Conditioning
3 Rounds (interval style)
25 Wall Balls (unbroken) 30/20# to 10ft
1 Rope Climb 20ft
15 GI Janes
—Rest 2 minutes between rounds
Assistance
3×10 Strict C2B Pull-ups
WOD Notes: Score = total time – 4 minutes. Each round should take under 3 minutes so approach each one as a sprint! You should be sprinting on the GI Janes & use a bar that is just out of your reach. You may jump right into the pull-up or may swing with a kip. Use a ball that will challenge you for 25 unbroken reps each round.
7 PM class watching the 15.4 live announcement!
Strength
Snatch – 15 Min to Work up to a 2RM Touch n Go
—Try to get 5 sets @ 80%+
Conditioning
15 Min AMRAP
50 Cal Row
40 Burpees
30 DB Snatch (alternating) 70/45#
20 HSPU (10 Strict/10 kipping – no deficit)
WOD Notes: The goal is to get through 1 round + 50 cal row on the 2nd round. Anyone who completes 2 full rounds will receive a prize (Rx or Scaled). Scaling for HSPU are 20 DB Push Presses with same weight as snatches. This will be the last tough WOD before Open WOD 15.4.
Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!
Strength
BB Complex – (1 Pwr Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk)
—Do 1 complex every 2 minutes for 10 minutes. Start @ 75% of 1RM CnJ
Conditioning
12 Min AMRAP
5 Power Clean 175/115#
10 T2B
15 Box Jump Overs 24/20″
Midline
6×30 sec weighted GHD Sit-up Hold (rest no more than 1 min between sets)
WOD Notes: PC weight is 60% of 1RM. Goal is to get 5+ rounds. You may do lateral box jump overs instead of facing the box (your choice). You may do step-ups if necessary (scaling).
Strength
Back Squat – 6×2 + 2×1 (30 sec hold in absolute bottom) @ 60-65%
—Start @ 80% @ work up to a heavy double
Conditioning
4 Rounds For Time
10 Thrusters 145/100#
10 Back Rack Lunges 145/100#
Run 400m
WOD Notes: Time Domain for this WOD is 12-20 min. The goal is to do all thrusters & lunges unbroken (20 reps total) without dropping the bar. Use the run as recovery between rounds, but try to sprint the last 400m. If you don’t feel comfortable bringing bar behind neck, you can do front rack lunges instead.
Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!
