WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom 5 Burpees SKILL: Every 2:00 for 8min 1 Tempo FSQ + 2 FSQ @ 70% of 1RM FSQ WOD: “Rankel”
WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom 5 Burpees SKILL: Every 2:00 for 8min 1 Tempo FSQ + 2 FSQ @ 70% of 1RM FSQ WOD: “Rankel”
WARM UP: 20 Jumping Jacks 20 Seal Jumps 5 Burpees PVC: Get them loose: 10 Pass Thru 10 OHSQ Burgner WU SKILL: 10:00 EMOM: Hang Snatch + 2 OHSQ @ 75% 1RM Snatch WOD: 21-15-9 Handstand Push Ups Hang Squat Clean
WARM UP: Group 1 Mile run SKILL: Set up for WOD WOD: 28 Min AMRAP 20 Walking Lunge Steps w/Plate (15/25) 80 Double-unders 40 Russian Twists (15/25) C2C Sled Sprint (50/80) 20 Slam Balls (30/50) 20 OHS (65/105) *1:00 rest after every 6:00
WARM UP: 2:00 Bike Fence Drills 20 Monster walks (L, R and Sq) 10 Burpee Broad Jump Arm stretching 15 FSQ with Barbell SKILL: 18.2 12:00 to Complete 1-2-3-4-5-6-7-8-9-10 DB Squats (50/35) Bar Facing Burpees —then— 1RM Clean WOD: 3 Rounds: 400 M Run (2:00 rest)
Congratulations to Lane Naugher for being selected as the March 2018 Athlete of the Month. Since Lane arrived back in August of 2016, he has been the silent assassin. Coming in and crushing every WOD we put in front of him, except when we throw handstand push-ups. Lane works as an orthopedic surgeon so he
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