Friday, March 4, 2016

3-4 WOD
 

Rest / Make-up / Mobility

Thursday, March 3, 2016

3-3 WOD

 

Snatch

Wednesday, March 2, 2016

3-2 WOD
 

3 Rounds for time of:

50 KB swings (70#/53#)

Rest 1 minute

30 Wall ball (20#/14#)

15 Handstand push ups

Rest 1 minute

20 Toes to bar

10 Muscle ups

Rest 1 minute

Tuesday, March 1, 2016

3-1 WOD

 

Strength

Squat

 

Conditioning

Run 200m

10 Clean & jerk (135#/95#)

Row 30 calories

10 Clean & jerk (135#/95#)

Row 30 calories

10 Clean & jerk (135#/95#)

Run 200m

Monday, February 29, 2016

2-29 WOD

 

Rest / Make-up / Mobility

Sunday, February 28, 2016

2-28 WOD
 

4 Rounds for time of:

Run 400m

15 Bench press (135#/95#)

50 Double unders

Saturday, February 27, 2016

Open 2016

Workout 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (95#/65#)
8 burpees
25-ft. overhead walking lunge (95#/65#)
8 chest-to-bar pull-ups

Friday, February 26, 2016

2-26 WOD
 

Rest / Make-up / Mobility

Thursday, February 25, 2016

2-25 WOD
 

EMOM for 14 minutes:

Odd: 1 Full BEAR complex (135#/95#)

Even: 15 KB swings (70#/53#)

Wednesday, February 24, 2016

2-24 WOD
 

Strength

Snatch balance

 

Conditioning

4 x 500m Row