Monthly Archives: March 2015

WOD for 4.1.15

Strength:
Front Squats
5x4 @ 90% 1RM

Metcon:
15 Min AMRAP
10 Toes to Bar
20 KB Squats (53/35)
30 Double Unders

WOD for 3.31.15

Strength:
3x 5 Min EMOM
2 Power Clean
1 Jerk
***1 Minute Rest Between Rounds


Metcon:
4 Rounds
400m run
5 Hang Snatch (95/65)
10 Box Over Burpees (24"/20")
15 Wall Balls (20/14)

WOD for 3.30.15

Strength:
Sumo Dead Lift
5x8 @ 70% 1RM

Metcon:
For Time:
80 KBS (53/35)
60 OH Lunges (45/35)
40 Box Jumps (24"/20")
20 Pull-ups

WOD for 3.28.15

Strength:


Metcon:
12-9-6
Romanian Deadlift (95/65)
Hang Clean
Push Press
Back Squats
Bar-Facing Burpee
800m run between each round

WOD for 3.27.13

Strength:
Fun Time:
5 Round 200m team relay
*1 person sprints 200m while the partner holds a plank. Each person will do 5 sprints and 5 planks.

Metcon:
15.5