WOD - Tuesday, 3.3.15

Did you watch the Friday Night Lights 3 highlights?  Be here 3/27 for FNL IV

February's success - make sure to jot it down on the board if you do something awesome... 

Today's Results

Reminders

No 5am gym on Wednesday and Friday for the next four weeks.

Tuesday's WOD
Warmup
3x30 seconds of Double Unders :30 seconds rest
15 Tuck Jumps
With PVC:
15 Snatch Grip Straight Leg Deadlift+Pass Through10x1 Snatch Balance+1 SOTS Press

With barbell:10 Snatch Grip Overhead Squats with 2 second pause at bottom
10 Close Grip Overhead Squats with 2 second pause at bottom (as close as possible, ok if still at snatch grip)

Strength
In 20 minutes:Overhead Squats (from rack/blocks)
1x10
1x8
2x5
3x3
3x1

Increase weight each set.  Aim for a 1rm on the last few reps. (Ring the bell)

WOD
AMRAP Double Unders in 1 minute      
 -immediately followed by-
AMRAP in 10 minutes:
10 Overhead Squats (95/65)
15 Box Jumps (24/20)
20 Abmat Sit Ups      
-rest 30 seconds-
AMRAP Double Unders in 30 seconds

2 scores-Total Double Unders and Total Rounds+reps

Cool Down
1k Row at very easy pace+2 minutes Ankle Banded Distraction (1 minute static, 1 minute dynamic on each side) -- this will be done after class but your coach will make sure you're familiar with the movements.
Look at a movement demo @ https://www.youtube.com/watch?v=q1GqVSe0gYA

Fitness

Warmup
KB OH walk x2 lengths
10 KB swings (each arm),
KB OH walking lunges
10 KB swings (each arm).
KB OHS 10 each arm.

EMOM 12 min
Odd min: 12 KB swings 
Even min 8 burpees

WOD:
10 Min AMRAP
10 single arm KB DL (53/35) each arm
12 Goblet squats
25 situps