Wednesday, 03-23-2016
Strength Back Squat 6×3 50%, 60%, 70%, 80%, 85%, 90% WOD. 4 rounds for time 10 Power Snatch (115/80) (135/95) 10 Reverse Burpees 30 Double Unders
Tuesday, 03-22-2016
Group Warm-up AMRAP 30 minutes Jackie 1000M Row 50 Thrusters 45/35 30 Pull-ups Cash out Weighted Planks 3 Rounds Max Hold 45/25
Monday, 03-21-2016
Strength Barbell Warm-up Clean & Jerk Complex (EMOM 15) 1 Power Clean – 1 Hang Squat Clean – 1 Push Press – 1 Jerk (Split or Push) Conditioning Run – Rope 5 rounds for time of: Run 400 meters 2 rope climbs RTG = Legless Rope Climbs
Friday, 03-18-2016
Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters […]
Thursday, 03-17-2016
Skill Kettlebell Snatch Technique WOD. 5 Rounds for Time: 30 Double-Unders 20 Alternating Kettlebell Snatches 10 jumping air squats Cash Out Tabata Abs, Hollow Rocks, Walking Planks, Flutter Kicks, Bicycles (2 Rounds each)
Wednesday, 03-16-2016
Strength Power Cleans 5X3 50%, 65%, 75%, 80%, 80% WOD. 15 minute AMRAP of 5 Handstand Push Ups 10 Box Jump Overs 24/20 200M Run Cash Out Shoulder mobility, Bands
Tuesday, 03-15-2016
Group Warm up WOD. For time (40 minute cap) 50 Calorie Row 25 Lateral Barbell Burpees 25 Deads, 185/125 50 Wall Balls, 20/14 5 Rope CLimbs 50 Wall Balls, 20/14 25 Deads, 185/125 25 Lateral Barbell Burpees 50 Calorie Row
Monday, 03-14-2016
Strength Back Squat 5X5 50%, 65%, 75%, 80%, 80% Conditioning Barbell Warm up 800M Run 21 Thrusters, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Thrusters, 9 K2E L1 95/65, L2 115/80, L3 135/95 25 Minute Cap
Saturday, 03-12-2016
Teams of Two 10 Minute HASP Establish Team 1 Rep Max Hang Thruster 5 Minute Rest For Time 50 Burpee Buy in (Each Partner does 50) You go I go on all Movements except for Runs 400M Run 75 Russian Swings 70/53 400M Run 75 Overhead Squats 95/65 400M Run 75 Push-ups 400M Run 75 […]
Friday, 03-11-2016
The Open 16.3 AMRAP 7 Mins 10 Snatches 75/55 3 Muscle Ups Strength. 7×3 Push Press, working up to heavy weight
