March 2016

Saturday March 19. 8-10a: Open Gym- Open WOD 16.4 makeup. 9a: CF Kids 9:30a: Mobility 10a: Olympic lifting: Clean and Jerk 11a: FREE members only team WOD. Sunday March 20. Gym Closed- REST DAY!

WOD: Skill: A. scap pullups 3-5 sets of 5-10 reps: https://www.powermonkeyfitness.com/videos/bar-dynamic/scap-pull-ups B. scap pullup+ 3-5 sets of 3-5 reps: https://www.powermonkeyfitness.com/videos/scap-pull-plus C. asymmetry work 3-5 sets of 5-10 each arm: This can be completed between sets of scap pullups above.

WOD: A. Deadlift EOMOTM: 1. 5 x 65% 3. 5 x 75% 5. 5+ 85% *all % based off 1 rm from CF total. If you have a 3rm go up ~10% from 3rm. B. Flight simulator: 8 min clock: 1. unbroken doubles: 5-10-15-20-25-30-35-40-45-50-back down 2. unbroken doubles: 2-4-6-8-10-12-14-16-18-20- back down 3. unbroken doubles: 1-2-3-4-5-6-7-8-9-10-back down

WOD: 3 person team: 4 rounds for time/calories/weight Station 1: heavy sled push 25 meters per person *make weight as heavy as possible Station 2: Each round, each partner must complete 1, 30 sec clock of max calorie Row (this can be accomplished at any time during the round and suggested to do it while

WOD: 5 rounds for time: 20 min cap. 200m. Run (sub row/air dyne as needed) 20 (10 per leg) alternating weighted step ups (pick a DB/KB weight/ box height that you can control good movement and positions)

WOD: A. Clean and jerk skill work B. 10 min EMOM building weight ~every round/every other round to a mod heavy single for the day.

Saturday March 12. 8-10a: Open Gym- Open WOD 16.3 makeup. 9a: CF Kids 930a: Mobility 10a: Olympic lifting: Snatch 11a: FREE members only team WOD. Sunday March 13. Gym Closed- REST DAY! Day light savings begins at 2am, spring forward 1 hour.

WOD: A. Row skill work: https://www.youtube.com/watch?v=iax91hM0aA8 B. 5000m Row with stroke rate changing every 1000m: 22-26-22-26-22 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm 1000 meters @ 26 spm 1000 meters @ 22 spm 1000 meters @ 26 spm and

WOD: 2 person teams: 21-15-9 reps for time: Thrusters (35/25# DB or KB) parallette pushups *each partner must complete 21 thrusters each before moving onto parallette pushups, etc. While P1 is completing 21 thrusters, p2 is holding a straight arm plank on the parallettes, once both partners complete thrusters and move onto pushups, partners must

WOD: 4 rounds, 3 Stations, 4 people per station for 1 min each, with 1 min rest after each round. 1. Max reps of Toes-bar 2. Sandbag carry length of room 50′ down, 50′ back. Track total feet completed. 3. Max reps of Double-unders 4. Rest. *notes 1. scale accordingly so that movement of toes-bar