WEDNESDAY’S WOD
Skill/Strength 5×5 strict shoulder press WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) 200 m Run
March 2015
Monday’s WOD
Skill/Strength Clean and Jerk form and Technique WOD AMR 16 Minutes: 3,6,9,12,15,18,21 etc. Hand Release Pushups 3,3,3,6,6,6,9,9,9, etc. Clean and Jerks 115#/75# *Every 2 Minutes on the Minute starting at 0:00, 10 KB Swings 53#/35#
Partner WOD
Row – 750 Meterspartner hold front rack position (215/145)then50 – BurpeesPartner holds weight overhead (135/95)then50 – ThrustersPartner holds at the bottom of a dip*Both partners must complete each round AKA do all the reps. so for instance if im working out with frannie. She must Row 750 and I must row 750, She must do
Love Rowing
seven ways to jailbreak in 6 daysios jailbreakthese 10 hacks will make you jailbreak like a pro 500m time trial Row a 500 meter time trial, going for your personal best. Rest 3-5′ 5000m with rate changes every 1000m: 22-24-26-28-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke
Wednesday 0318
top papers choicescollege paper writing servicetop ten ways to buy a used papers 3 Hang power clean on the minute every minute for 8 Mins WOD 5 Rounds: 12 Deadlifts 115#/77# 9 Hang Power Cleans 6 Shoulder to Overhead 200m Run
Tuesday 0317
the fundamentals of papers revealedeasyspy reviews7 ways to improve papers so business bulletins over the webacademic writing serviceand the papers online SKILL 10 MIN. EMOM Option 1: Running! EMOM, sprint 60-100ms. Rest whatever is remaining of minute. Option 2: Rowing! EMOM, sprint 100ms. Rest whatever is remaining of minute WOD 3 Rounds: 20 Wall Ball
Shoulder 2 OH/Burpees
Strength/Skill: 1 Rep max push/split jerk WOD: Complete for time, 4 Shoulder to Overhead 135/95 6 Burpees 8 Shoulder to overhead 6 Burpees 12 Shoulder to overhead 6 Burpees 8 Shoulder to overhead 6 Burpees 4 shoulder to overhead 6 Burpees * Bar starts from the floor
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Power Cleans/Knees to Elbows
Today is the last day of the Texas method strength progression. Let’s see PR’s across the board today then we can get ready to test those single rep maxes over the next couple of weeks Strength: Squat 5 Rep max Press 5 Rep max WOD: 21-15-9 Power cleans 95/65 Knees to Elbows
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Crossfit
The shoulder is an amazing joint. Compared to other joints in the body, it’s mobility is unmatched. The shoulder has over 180 degrees of motion through flexion, extension, abduction, and adduction. Typically when we warm up our shoulders we may do some pressing movements, maybe some internal/external rotation, but very rarely do we ever warm
