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Friday March 31

WOD

Strength/BB
EMOMx12
Min 1-4
1 Squat Clean Thruster  Climing in weight +3 Strict Pull Ups
Min 5-8
1 Squat Clean Thruster climbing  +6 Strict Pull Ups
Min 9-12
1 Squat Clean Thruster climbing +9 Strict Pull Ups

Rest 5:00

"Diane"
21-15-9 reps of
Deadlifts 225/155
HSPU
Cap 15:00

FX
Same concept Negatives

Diane
21-15-9
Deadlifts 185/125  155/105  135/95
Strict DB Press

Thursday March 30

WOD

AMRAPx20
5 Burpees
10 TTB
15 Wallballs 20/14 @10'
1 Snatch (Power/Split/Squat)
RX1 185/125  RX2 155/105  RX3 135/95

FX
AMRAPx15-20
5 Burpees
10 Knees Raises/MBSU/SU
15 Wallballs
1 Snatch
Scale loads as needed

Tuesday March 28th

Day 3 of the cycle. Wednesday is a scheduled rest day.

WOD
Strength/BB

Front Squats
5@60%,5@60%,3@70%,3@70%,1 @80%,1@85%,1@90%

Conditioning
30-20-10 reps of
MB Squats Cleans 20/14
MB Bear Hug Step Ups 24/20

FX
Front Squats
5×5

20-15-10
MB Sq Cleans Scale Load
MB Bear Hug Step Ups Scale as needed

Monday MArch 27

Box News – The Open is comping to a close. Stay tuned and I will update everyone when Denny will be doing the wods in the qualifier. Wish him the best when you see him. 

The 3:1 schedule is back in full effect. Monday is day 2 of the cycle. Wednesday will be the first scheduled rest day in several weeks.

WOD
Strength/BB
Bench Press
5-3-1-1-1 Climbing
between ea set complete MEUB strict Pull Ups or 10 Negatives

Accessory work
5 rounds not for time
Row 20 Cal
8-10 BB Sit Ups

FX
Bench 5×5
Negavtives

5 Rnds
10-20 Cal Row
BB/PVC Sit Ups 

Sunday March 26th

WOD
2 Person Teams
Buy In/0ut– 500m Row/Run each

Then:
(Alternate with Partner – 10-10 all movements…9-9…8-8)
10-9-8-7-6-5-4-3-2-1
Pull Ups
Deadlifts
Hang Power Clean
35:00 time cap

Choose load here. Depending on how you feel.  135/95  115/85  95/65

FX

Cash IN/Out  400m Run/Row each
10-9-8-7-6-5-4-3-2-1 reps
Pull Ups/Rings Rows/ Banded
Deadlifts
Hang Power Cleans
Split the work as needed, Choose load stay moving 

Friday March 24th

WORKOUT 

17.5 Rx’d(Ages 16-54)

10 rounds for time of:

9 thrusters

35 double-unders

M 95 lb. F 65 lb.

Men use 95 lb.Women use 65 lb.

Teenagers 14-15:Boys use 65 lb.Girls use 45 lb.

                                                                           
Masters 55+:Men use 65 lb.Women use 45 lb.

Scaled: (Ages 16-54)Men use 65 lb. and perform single-undersWomen use 45 lb. and perform single-undersScaled Teenagers 14-15:Boys use 45 lb. and perform single-undersGirls use 35 lb. and perform single-unders

Scaled Masters 55+:Men use 45 lb. and perform single-undersWomen use 35 lb. and perform single-undersV

Thursday March 23

Rest Day – Closed for cleaning!

17.5 Open watch party, show up at 6:30pm for samples from Ascent Protein. 17.5 will be announced at 7pm.

Hope to see everyone there! Let's cheer on Denny for this final WOD. He is in 5th place WORLDWIDE!!!!