3-15-12
Strength: Deadlift, 5-5-5-5-5 WOD: Complete AMRAP in 10 mins of: Sprint 100 m 20 Kettlebell Swings, 53/35 15 Ring Rows Cool Down (10 mins minimum)…Double Under Practice & Foam Roller–Stretch-Stretch-Stretch
3-12-12
Strength Back Squat 5-3-2-2-1-1 Conditioning 15 min AMRAP of: 15 Overhead Squats, 95/65 30 Double unders
3-9-12
Skill: Tabata Paralette L-Sits WOD: Complete 21-15-9 reps for time of: Row (calories) Kettlebell swings, 53/35 Push ups (hand-release)
3-8-12
WORKOUT 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar The workout will begin …
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3-7-12
SKill: 15 mins, Clean & Jerk technique WOD: 5 rounds for time of: 12 Burpees 9 Hang Cleans, 135/95 Cool Down: Double Under Practice
3-6-12
Complete for time Run 400 meters 21 Thrusters, 95/65 21 Pull ups Run 400 meters 15 Thrusters, 95/65 15 Pull ups Run 400 meters 9 Thrusters, 95/65 9 Pull ups
