Monthly Archives: March 2015

WOD for 3.26.15

Strength:
Super Set:
5x
10 Pendlay Rows
5 Chin-ups

Metcon:
5 Rounds for time
2 Rope Climbs (10 Ring Rows)
6 Deadlift (185/135)
12 Pull-ups

WOD for 3.25.15

Strength:
Front Squats
5x6 @ 80% 1RM

Metcon:
5 Rounds
1 Min Max Wall Balls
:30 REST
1 Min Max Calorie Row
:30 REST

WOD for 3.24.15

Strength:
Cleans
5x
2 Hang (high/low) Clean + 1 Jerk

Metcon:
3 Rounds for time:
5 Reps = 1 round
1 Rep=
1 Dead Lift (95/65)
2 Power Cleans
3 Squat Cleans
4 Clusters
200m run

WOD for 3.23.15

Strength:
Sumo Dead Lift
5x8 @ 60%
or 1 Rep Max

Metcon:
10 minute AMRAP
10 Dumbbell Walking Lunges (45/35)
10 Push-ups
BUY OUT:
800m Run

WOD for 3.19.15

Strength:
Bench Press
Work up to a 3 Rep Max

Metcon:
15 MIN AMRAP
15 Deficit Push-ups
20 Butterfly Sit-ups
200m Med Ball Run (20/14)