Monthly Archives: March 2015

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WOD 3-20-15

Strength

OHS

 

WOD

“Cindy”

20 min AMRAP

5 pull ups/ring rows

10 push ups

15 squats

Post total rounds and reps to comments.

WOD 3-19-15

Strength

Hang Snatch

 

WOD

3 rounds for Time:

400m run

15 Kettlebell swings (55/35)

1 Wall Climb

WOD 3-18-15

For time:
2-4-6-8-10-8-6-4-2
Sumo Deadlift High Pull (75/45)
Toes to bar

Strength
Deadlifts to 1RM

WOD 3-17-15

3 Rounds for total reps

1 min Calorie Row
1 min Burpees
1 min Ring Dips
1 min Rest

Strength
Push Press/Jerk 5×5

Post total reps to comments.

WOD 3-16-15

For Time:

200m run
21 Hang Cleans (95/65)
21 Front Squat (95/65)
200m run
15 Hang Cleans
15 Front Squats
200m run
9 Hang Cleans
9 Front Squats
200m Run

WOD 3-13-15

Strength
Deadlifts

Buy in: 400m run
Then
4 rounds
15 wall balls
15 sit ups

WOD 3-12-15

Strength
Front squats

WOD
4 rounds
200m run
20 hand release push ups

WOD 3-11-15

Strength
Push press

WOD
10 min AMRAP
1,1-2,2-3,3-4,4-etc…
Knees to elbows
Box Jumps (20/24)

WOD 3-10-15

Strength
Hang Cleans

WOD
For time:
21-15-9
Deadlifts (225/155)
Burpees over the Bar

WOD 3-9-15

Strength
Back Squats

WOD
For time:

“Jackie”
1000m Row
50 Thruster 45lbs
30 Pull Ups

Post time to comments.