March 21

5 Rounds of:

200m Run

12 KB Swing

20 Grasshopper

2min Rest

March 20

Strength

Push Jerk

1-1-1-1-1-1-1

MetCon

5 Rounds of:

8 Thruster (95#/65#)

8 Pull Up

March 19

Strength

3-3-2-2-1-1-1

Back Squat

MetCon

5 Rounds of:

10 Bodyweight Deadlift

10 Push Up

10 Knees to Elbow

March 16

Power Clean

1-1-1-1-1-1-1

For Time:

30 Power Cleans @ 60-65% 1RM

March 15

Open WOD 12.4

12min AMRAP

150 Wall Ball (20#/14#) (10'/9')

90 Double Under

30 Muscle Up

Or (Option #2)

"Karen"

150 Wall Ball (20#/14#) (10'/8')

March 14

Strength

15 min to work up to a Heavy Single (Not a 1RM or PR)

Thruster

MetCon
200m Run (1min rest)
400m Run (2min rest)
600m Run (5min rest before cash out)

Cash out
3min AMRAP
5 Burpee
10 Sit Up

March 13

Skill Work

10min of Double Under Work

MetCon

3 Rounds of:

15 Deadlift (225#/155#)

15 Box Jump

Sign up for our Olympic Lifting Clinic this Sat at 11am-1pm. The clinic will concentrate on the Snatch and the Clean and Jerk. Shoot me an email to reserve your spot. Spots are limited to ensure quality and attention. CMLofland@gmail.com