Monthly Archives: March 2016

WOD for 4.1.16

Strength:
Skill:
Pull-ups, Butterfly Pull-ups, Muscle-ups



Metcon:

15min AMRAP
10 Hang Snatch (95/65)
20 Double Unders
200m run

WOD for 3.31.16

Strength:

Sumo Dead Lifts
5x5 @ 80%-85%



Metcon:

3 Rounds
1 Minute Max Wall Balls (20/14)
30 Seconds Rest
1 Minute Max Rope Climbs (Ring Rows)
30 Seconds Rest
Jumping Lunges
30 Seconds Rest

WOD for 3.30.16

Strength:

Strict Press
5x8 @ 60-70% 1RM



Metcon:

12-10-8-6-4-2
Push Press (115/85)
KB Swings (53/35)

WOD for 3.29.16

Strength:
5x20 Bar Box Steps (10/leg)



Metcon:
10min AMRAP
20 Butterfly Sit-ups
10 Front Squats (95/65)
*Front squats will come from the floor*

WOD for 3.28.16

Strength:

Snatch
4x1 Snatch + 1 OH Squat
3x3 Snatch Balance



Metcon:

4 Rounds
100m Pince Plate Carry
20 Power Cleans (115/85)
20 Box Jumps (24"/20")