Thursday, March 29

Warm-up
Mobility
PVC Progression
x3
Run 200m
1 Length Bearcrawl
10 GHD Hip Extensions
:30 Handstand Hold
10 PVC Good Mornings
1 Length Prisoner Hop
Then Deadlift
5-5-3-3-1-1-1 working up to working set weight
WOD
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Tuesday, March 27

Warm-up
Mobility
PVC Progression
100 Double Unders
WOD
“Del”
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Monday, March 26

Warm-up
Mobility
Run 400m
PVC Progression
x3
15 Wall Squats
5 Squat Jumps
1 Length Russian Lunge
:30 Handstand Hold
10 Ball Slams
WOD
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Thursday, March 22

Warm-up
Mobility
Run 400m
PVC Progression
x3 w/ barbell
5 Deadlifts
5 Push Press
5 OHS
5 Backsquats
5 Ring Rows
WOD
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

Monday, March 19

Warm-up
Mobility
Bike 500m
PVC Progression
x2
1 Length Bearcrawl
10 Ring Rows
15 Min of Skill Work
Double Unders
Muscle Ups
Handstands etc…
WOD
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
25 Pull-ups

Tuesday, March 13

Warm-up
Mobility
Row 500m
PVC Progression
x3
1 Length Bearcrawl
20 Mountain Climbers
:30 Handstand Hold
10 Ball Slams
10 KBS
10 Wall Ball Shots
WOD
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups