Mwod:  Row 500m, Roll adductors & quads x 20 passes each, Pre squat hip opener x 2min/side, Roll glutes x 1min/side


Deadlift:  70% x 1, 80% x 1, 3 x 3 @ 85%

SL glute bridge x 6/side


3 RFT

5 Renegade Rows
10 Thrusters
20 Alt DB snatch

(25/40)

Saturday March 18/17

There will be no Bootcamp at either facility.

Both gyms are open.

Survivor Strong Strongman Contest running from 10-4 at the Bell Sensplex, 10$ at the door

Paul and I will be there

MWOD:

row 250 meters
roll glutes with lax ball x1min/side
hip opener on box x1min/side
banded super frog x2min

LIFT:
Squat

5@60%
5@70%
3x5@80%

WOD:

21-15-9
box jumps
fallouts
dubs
body rows
push ups

MWOD:
1) dubs practice x2 minutes
2) roll pecs on post
3) band pec stretch
4) heavy band dislocates

LIFT:
a1) Bench
5@55%
3@65%
3x8@75%

a2) x-band walks
3x10/side


WOD: FOR TIME
(80/120)
Clean pulls x10 ------------- strict press x4
high pulls x8 --------------- push press x6
power cleans x6 ---------- power jerk x8
squat cleans x4 ----------- split jerk x10
500 meter row checkout

MWOD:
1) row 250M
2) smash front/side hips on softball x1min/side
3) couch stretch x1min/side
4) hip opener on box x1min/side


Lift:
Deadlift

5@60
5@70%
3x5@80%

WOD:
4RFT

Farmers: down and back
Sled: high low pushes
Tire Flips x8
v-ups x12

MWOD:
1) row 250m
2) roll lats on pipe x1min/side
3) band lat/tri stretch x1min/side
4) band hip stretch x1min/side

LIFT:
Push Press
3x5@80%
strict
3x8@72.5-75%

WOD:
14-12-10-8-6-4-2

T-get-ups
cal row
burpees
band pullaparts

MWOD:
row 250M
t-spine extension on roller x20 passes
band lat/ql stretch x1min/side
roll front and side hip on softball x2min/side

LIFT:
Hang Clean
work up to max
3x1@90%


WOD:
AMRAP in 12minutes

2 rounds of
50 ft walking db lunges (40/25 lbs)
16 knees to bar
8 DB power cleans (40/25 lbs)
then 2 rounds of
50 ft walking db lunges (40/25 lbs)
16 pullups
8 DB power cleans (40/25 lbs)