Mar. 20th, 2014 - Thursday

Parkland

Warm Up

Double TABATA

4 minutes – Ball Slams

4 minutes – Mtn Climbers 

*20 seconds of work; 10 seconds of rest 

Strength

3 x 5 – Front Squat @ H.P.

*rest 60-90 seconds

Conditioning

In 3 minutes complete:

Run 200m

20 Wall Taps (20#/15#)

10 KB Snatches (53#/35#)

*if you make the time cap you will repeat again; the WOD is cut off after 12 minutes

SUBU

Warm Up

Double TABATA

4 minutes – Ball Slams

4 minutes – Mtn Climbers 

*20 seconds of work; 10 seconds of rest 

Strength

“Hatch” (Wk 15)

Front Squat:

1 x 5 @ 60%

3 x 5 @ 65%

Conditioning

In 3 minutes complete:

Run 200m

10 Box Jumps (24”/18”)

10 Snatches (95#/65#)

*if you make the time cap you will repeat again; the WOD is cut off after 12 minutes

North Shore

Warm Up

“Fractured Isabel” (45#/35#)

10 Power Position

10 Power Snatches

10 Full Snatches

Strength

“RSR” (W6D2)

1 x 2 @ 70%

1 x 2 @ 75%

6 x 2 @ 80%

Conditioning

In 3 minutes complete:

Run 200m

10 Box Jumps (24”/18”)

10 Snatches (115#/75#)

*if you make the time cap you will repeat again; the WOD is cut off after 12 minutes