WOD: Mar 13, 2019

• Jolly 51 w/ Nate at 3:30pm
  M/95…F/63... Can be done as a partner or solo but I would recommend partner. Teams of 2.  Split the work. Both people run. 

• 51 P/C, Run 308

  38 Push Up, Run 308

  101 D/L, Run 308

  101 DU, Run 308

  38 F/S, Run 308

  51 KBS, Run 308

  51 PP, Run 308 yards

WOD: Mar 12, 2019

• Week 3 Sn Grip D/L: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• AMRAP/5: 25 DU, 5 C&J (135/83)
  2:00 Recovery

• For Time: 18 - 12 - 6 … KBS & C2 Cal

WOD: Mar 11, 2019

• Week 3 45 deg IBP: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• HRPU finisher. Odd # rounds are descending reps. Even #’s rounds are ascending. Add 5 Goblet Squats to all rounds.
  1 = 10 HRPU + 5 GS
  2 = 1 HRPU + 5 GS
  3 = 9 HRPU + 5 GS
  4 = 2 HRPU + 5 GS
  5 = 8 HRPU + 5 GS
  6 = 3 HRPU + 5 GS
  7 = 7 HRPU + 5 GS
  8 = 4 HRPU + 5 GS
  9 = 6 HRPU + 5 GS
  10 = 5 HRPU + 5 GS

PSA: Mar 10, 2019

• Mon = IBP…Tue = Sn Grip D/L…Thu = Z Press…Fri = Box Sqt…Sat = 19.4

WOD: Mar 9, 2019

• CFG Open 19.3 w/ Coach Jen & ???

WOD: Mar 8, 2019

• Week 2 Z Press: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• AMRAP/15: 5 MBC, 10 (alt) Pistols, 15 DU

WOD: Mar 7, 2019

• Week 2 Sn Grip D/L: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• “Tabata Ya Gotta Be Kidding Me…” 8 x :20/:10 of each:
  WB…Pull Up…Squats…SDHP

WOD: Mar 5, 2019

• Week 2 45 Deg IBP: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• Min 1, 5, 9, 13 = 8 WB
  Min 2, 6, 10, 14 = 8 cal C2
  Min 3, 7, 11, 15 = 8 DB Thrusters
  Min 4, 8, 12, 16 = 8 Burpee

WOD: Mar 4, 2019

• Week 2 Box Squat: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• Min 1, 4, 7, 10 = 10 TTB (or) 15 K2E (or) 20 HLR
  Min 2, 5, 8, 11 = 100m C2 Sprint
  Min 3, 6, 9, 12 = 5 Burpee Box Jump

PSA: Mar 3, 2019

• Mon = Box Sqt..Tue = IBP…Thu = Sn Grip D/L…Fri = Z Press…Sat = 19.3

WOD: Mar 2, 2019

• H/S (knee): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2

• H/C (knee): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2

• F/S + J (1RM J#): 60/3+1, 70/2+1, 75/2+1, 80/2+1, 85/2+1, 85/2+1

• CFG Open 19.2 w/ Coach Court & ???

• Next BodySpec date is confirmed, pull me aside to discuss…

WOD: Mar 1, 2019

• Week 1 Sn Grip D/L: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP

• For time: 10 HPC, Row 200m…9 HPC, Row 200m…8 HPC, Row 200m…
  (all the way down to 1 HPC & Row 200m)

WOD: Feb 28, 2019

• Week 1 45 Deg IBP: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP

• Tabata Something Else (:20/:10 x 8) cycle thru one move at a time
  Pull Ups…Push Ups…Sit Ups…Squats (1:00 between movements)

WOD: Feb 27, 2019

• 5:30a-7:30a Oly/Symmetry only
  (Jill, Jac, & any that wanna play with them)

• C&J: 60/3+3, 70/2+2, 75/2+2, 80/2+2, 85/2+2, 80/2+2

• Halt Sn Pull (:03 just off floor, :03 at knee)
  70/3, 80/2, 85/2, 90/2, 90/2, 85/2

• RDL (1RM F/S#): 60/3, 70/2, 75/2, 80/2, 85/2, 90/2

• CrossOver Symmetry (Activation, Activation +, Recovery)