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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2018 March 20

METCON: 4 rounds, each for time, of: Row 1k Rest as needed between efforts.

2018 March 19

STRENGTH: Clean & Jerk 3-3-3-3-3 *go on every 5minutes *burgener WU between sets/BTN PP, PJ, SJ between sets

2018 March 16

METCON: 1min row for cal 1min burpee with 6” target 1min farmer carry for distance 2min row 2min burpee with 6” target 2min farmer carry…

2018 March 15

METCON: 5 rounds for time of: – Run 400 meters – 15 thrusters *20min timecap

2018 March 14

STRENGTH: Front squat 1-1-1-1-1-1-1 reps *3hip thrust/side between sets *go on every 4minutes

2018 March 13

STRENGTH: HSPU progressions METCON: Partner WOD 0:00-5:00 – 10 GHD Situp – AMRAP Strict HSPU 1min rest 6:00-11:00 – 20sec L-sit hold – AMRAP Strict…

2018 March 12

Double Helen 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups *30min timecap

2018 March 9

STRENGTH: Push Press 2-2-2 Sumo Deadlift 2-2-2 METCON: Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls 10 push…

2018 March 8

STRENGTH 10min to achieve max – Muscle + Power + Squat Snatch METCON 10 rounds for time of: – 1 power snatch – 3 overhead…

2018 March 20

METCON: 4 rounds, each for time, of: Row 1k Rest as needed between efforts.

2018 March 19

STRENGTH: Clean & Jerk 3-3-3-3-3 *go on every 5minutes *burgener WU between sets/BTN PP, PJ, SJ between sets

2018 March 16

METCON: 1min row for cal 1min burpee with 6” target 1min farmer carry for distance 2min row 2min burpee with 6” target 2min farmer carry…

2018 March 15

METCON: 5 rounds for time of: – Run 400 meters – 15 thrusters *20min timecap

2018 March 14

STRENGTH: Front squat 1-1-1-1-1-1-1 reps *3hip thrust/side between sets *go on every 4minutes

2018 March 13

STRENGTH: HSPU progressions METCON: Partner WOD 0:00-5:00 – 10 GHD Situp – AMRAP Strict HSPU 1min rest 6:00-11:00 – 20sec L-sit hold – AMRAP Strict…

2018 March 12

Double Helen 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups *30min timecap

2018 March 9

STRENGTH: Push Press 2-2-2 Sumo Deadlift 2-2-2 METCON: Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls 10 push…

2018 March 8

STRENGTH 10min to achieve max – Muscle + Power + Squat Snatch METCON 10 rounds for time of: – 1 power snatch – 3 overhead…
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