Archives March 2016

31
Mar

wod 3.31.016

Back Squat work up to a 2RM 5,5,3,2,2,2… 5 Rounds 1 min max cal row 1 min max sit ups 1 min max Hand release push ups 1 min rest

31
Mar

wod 3.30.2016

5×5 Strict pull ups (weighted if possible otherwise partner assist or work on kipping) 4×3 Min AMRAP 6 Power Snatch 95#/65# 24 Dubs **Pick Up where left off** 4×10 Strict Dips on any apparatus

29
Mar

WOD 3.29.2016

strict press: work up to a 2 RM *save # for new strength cycle* 2 Rounds: 24 Deadlifts 135#/95# 21 Hang Power Cleans18 Front Rack Forward Lunges 15 Front Squats

25
Mar

Open WOD 16.5

Workout 16.5 21-18-15-12-9-6-3: Thrusters Burpees M 95 lb. F 65 lb.

24
Mar

WOD 3.24.2016

5×3 Power Snatch – build to a heavy set of 3 TnG 800M Run 50 Wallballs 800M Run Cash Out: 400M sled drag or 100 Straight leg sit ups

23
Mar

WOD 3.24.2016

5×3 Back Squats building to a heavy set 6 Rounds 3 Power Cleans 185/125 12 KBS 53/35 24 Russian Twists kb 200M run 4×10 DB Rows AHAP with good form

22
Mar

WOD 3.23.2016

Strict press 5×3 building to a heavy set 21-18-15-12-9-6-3 Push Press 95#/65# Pull Ups Cash Out: 4×8 Front rack step ups (8 on one leg then switch) AHAP

22
Mar

wod 3.21.2017

5×3 Overhead Squats progressive from racks 30 cal row buy in then: 30 Thrusters 95/65 30 burpees 30 TTB 30 Burpees 30 Thrusters Core Cash out: 4×25 sit ups 25 hollow body rocks

18
Mar

OPEN WOD 16.4

13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball F  155 lb. / 14-lb. ball

17
Mar

WOD 3.17.2016

weighted pull ups 5×5 AHAP EMOM 20 Min 1: 100M run Min 2: 5 Hang Power Snatch 95#/65# AMRAP OHS in time remaining Cash out: Bulgarian split squats AHAP 4×10

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