To all s&c blog followers

Hey just a heads up...

While I have almost all s&c wods up for march I'm giving you a heads up the may be moved or tweaked a bit depending on how the open wods play out. Don't wanna crush everyone to bad. Monday will always be a tough day and I would suggest tues/sat rest days if doing the open. Taking the day off before you compete is a good idea and I highly recommend it.

Wed class will always be two strengths plus a mini wod. You can always forgo the mini wod and practice elements from the open wod as long as your not in the way of normal class.

If you have any questions or want advice you can always msg me on fb or txt /call 301-2547

Lets bring this thing up a notch or two

3/25/13

Strength wod - back squat 3x5

Emom for 8 min
- 3 thrusters 135/95
- 3 lateral burpees over the bar

Conditioning wod

With a partner complete 300 du's

- only one partner works at a time
- partner waiting must dead lift and hold 185/115# during du's
- each partner must complete at least 100 du's

3/21/13

Open 13.3

3/23/13

Strength wod

Overhead press 3x5

Conditioning wod

15 min amrap

5 hang cleans 115/75
7 pull ups
5 box jumps*

* box jumps should be challenging. If you normally use small box go to tall box if you normally do tall box add 45# plate. If you struggle with box jumps use small box.

*** last posted 10/15/12***
This is a retest

3/18/13

Strength wod- back squat 3x5

12 min gymnastics practice

Conditioning wod

"Fran"

21-15-9

Thrusters 95/65#
Pull ups

3/16/13

Strength wod- power clean 5x3

Bench press- 3x5

Conditioning wod-

6 min AMRAP
-4 ball slams
-4 high box jumps
- 9 du's

Rest 2 min

1,500m row

3/14/13

Open 13.2

3/13/13

Strength wod- front squat 3x5

Emom for 8 min

- 15 du's
- 2 wall walks

Conditioning wod

20 hang cleans 95/65#
800m row
20 wall balls
600m row
20 wall balls
400m row
20 wall balls
20 hang cleans 95/65#