March 2, 2017

CROSSFIT/COMPETITORS
Rest Day!

CROSSFIT 101
Conditioning: For Time
“Balls and Bikes”
25-20-15-10-5
Assault Bike Calories
Wall Ball 20/14

STRONGMAN
Conditioning: For Time
Partner or Individual WOD
50 Power Cleans
200M Barbell Walk
40 Back Squats
200M Barbell Walk
30 Power Cleans
200M Barbell Walk
20 Front Squats
200M Barbell Walk
10 Power Cleans

Rx 135/95, Rx+185/135
*Can be done with a partner or by yourself. Partners share rep work and both walk together. If scaled, post load in comments. 45 min time cap

Conditioning: AMRAP
Back up WOD
Death by Deadlifts
Rx body weight, or scale. Post load in comments

Conditioning: AMRAP x 20:00
Back up WOD
10 calorie row or bike
10 push ups
5/3 Pull ups
*You choose between rower or bike or combination of both. Post choice in comments. Rx is strict pull ups and push ups.
Men do 5 pull ups/Women do 3 pull ups.

ENDURANCE

BODY
Core blaster

Warm up
200m run
5 up/downs
10 scap “pull ups”
10 full body extension

A)
Bird dog
Glute bridge walk out
B)
Backwards plank walk
Side to side ball slam
C)
Side plank row – opt: renegade row
Band held leg raise
Finisher)
Duck unders
Forearm plank double plate transfer