Monthly Archives: March 2017

WOD for 4.1.17

Strength:


Metcon:
Slog:
50 Burpees
600m Run (3 Laps)

40 Front Rack Lunges (95/65)
600m Run

30 Power Snatch (95/65)
600m Run

20 Pull-ups
600m Run

100 Squat Jumps

WOD for 3.30.17

Strength:
Dead Lifts
5x2 @ 95% 1RM



Metcon:

5 Rounds
10 Front Rack Lunges (95/65)
15 Lateral Bar Hops
10 Deficit Push-ups
15 Lateral Bar Hops

WOD for 3.29.17

Strength:
1) 5x5 Strict Chin-ups

2) 5x5 Push Press (Heavy)



Metcon:

For Time
800m Run
100 Situps
75 KB Squats (53/35)
50 Pull-ups
25 Burpees

WOD for 3.28.17

Strength:

Front Squats
5x8 @ 70% 1RM



Metcon:
10min AMRAP of Ascending Reps
Wall Balls (20/14)
Power Cleans (95/65)
***Reps start with 1 and increase by 1 rep each round