Week of 3/8-3/14

LIFESTYLE
Day 1 
4 sets:
A1. BB Push Press x 8-10; rest 2 min
A2. DB Russian Step Ups x 10/leg alt.
+
3 sets AFAP:
10 Toes to Bar or Hanging Leg Raise
10 Burpees
50m Waiters Walk (switch arms halfway)


Day 2
4 sets:
A1. Front Squat x 6 OR Goblet Squat x 8; rest 1 min
A2. Scap Pullups x 12; rest 1 min
+
3 sets Wtd Abmat Situps x 15
+
AMRAP 10 min
10 Russian KBS
7 Burpees
10 Ring Rows

Day 3 
A. RDL – 12, 12, 12 – rest 2-3 minutes
B. Laying Glute Bridge x 10 with 2 sec pause at top
+
4 sets:
30 sec of each with 30 sec rest btw.
AMRAP Wall balls – 20/14
AMRAP – Hang Clean 45# or KBS 35# 
AMRAP – Box jumps – 20/18
AMRAP – Push press – 75/45#
AMRAP – Row calories
Rest 1:30


Day 4 
"Around the World"
10 sets 
1 min AD
1 min DU
1 min Row x 10
+
5 sets of 12 Ab Wheel Roll Outs

OR 

5 Sets "Around the World" 
+
Snatch Practice for 10 min, Clean Practice 10-15 min
+
3 sets of 10 Ab wheel Roll Outs 

Day 5
Open WOD 15.3 (Even if you have not registered, give it a try.  A coach will scale as needed.)

Day 6
Team WOD.  Teams of 2, one person working at a time. Divide work. For time:
150 Single Unders or 100 DU
60 Hang Cleans or KBS
50 partner assist pull-ups
40 BB Push Press (moderate weight, suggested us #75/55)
50 box jumps (step down)
60 burpees
Sand Bag Carry x 20 laps
+
rest 5 min
Partner 2k row

PERFORMANCE
http://opexfit.com/blog/ - "Being"