March 2016

Friday

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.

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Thursday

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

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Wednesday

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

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Friday

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

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Thursday

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

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Wednesday

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

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