Monthly Archives: March 2015

WOD

OTM for 20 min Even-10 Wallballs ( 20 / 14 )+ KB swings*** Odd- :45 seconds of plank (elbows) ***AMREP of KB swings ( 53 / 35 ) with remaining time after the Wallballs *Score is total # of swings

WOD

Part 1- Deadlift 7-7-7-7 Part 2- Tabata Burpee Box Jumps ( 24 / 20 Rest 1 min Hand Release Push Ups

15.5

For Time…. 27 Calorie Row 27 Thrusters 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters Men- 95lb Female-65lb

WOD

Open Athletes Mobility/skill work Non Open Athletes Part 1- 2000m row Time Trial Part 2- OTM for 10 min Skill or strength work

WOD

Part 1 – Complex 2 Shoulder Press 5 Push Press Work up to a heavy set Part 2- 5 Rounds Double Unders Weighted Sit Ups (25/10)- From Gemeni Games :40 sec of work : 20 sec of rest

WOD

Part 1 – Back Squat 5 x 5 @ 75 to 80% Part 2 – 10 min AMRAP 10 Pull ups 30 Lateral Bar Jumps *Top of every odd minute 5 Deadlifts ( 225 / 155 ) *Top of every even minute 5 KB swings ( 53 / 35 )

WOD

8 min AMRAP 8 Thrusters ( 95 / 65 ) 8 Burpees Rest 5 min 8 min AMRAP 8 Push Ups 8 Jumping Lunges

Open Gym

There will be open gym from 10am until noon tomorrow.

15.4

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, […]

WOD

WOD OTM for 20 min Odd- 15 KB swings (53/35) Even- 50 DU Open athletes Row 1000 m Mobility T Spine Squat test (finding out ankle or hip issues) Low Back