posts under Uncategorized category

22 Mar

TUESDAY 3/22/16

SWOD: JERKS 1X5@50%, 1X5@60%, 1X3@75%, 5X1@80-90%, 1X3@75%, 1X5@60%, 1X5@50% WOD: 8 min. AMRAP 100 Doubles (1:4) 50 T2B/K2E Max Rep G2OH (115/75) Rx+(135/95)

21 Mar

MONDAY 3/21/16

SWOD: Back Squat 1X5@50%, 1X5@60%, 1X3@75%, 5X1@80-90%, 1X3@75%, 1X5@60%, 1X5@50% WOD: 16.4 modified 13 min. AMRAP Rx / Scaled 55 DL (225/155) / (135/95) 55 Wall Balls (20/14) / (20/10) 400m Run 55 HSPU / HRPU

19 Mar

SATURDAY 3/19/16

PARTNER WOD: For Time & Reps Goblet Squats (53/35) Med-ball Sit Ups Front Rack Lunges (85/55) Push Press (85/55) *Max Effort Reps while Partner runs 400M* *Each Movement done by both Partners*

18 Mar

FRIDAY 3/18/16

SWOD: Clean 5×5 50%, 55%, 60%, 65%, 70% Attempt New 1 RM WOD: 15 RFT (15 min. cap) 3 HSPU (Rx+def.) 3 Pull Ups (Rx+C2B) 3 Air Squats

17 Mar

THURSDAY 3/17/16

SWOD: Back Squat 5×5 50%, 55%, 60%, 65%, 70% Attempt New 1 RM WOD: 12 min. AMRAP 15 T2B / 20 K2E 15 S2OH (115/75) Rx+(135/95) 15 Wall Balls (20/14)

16 Mar

WEDNESDAY 3/16/16

SWOD: Deadlift 5×5 50%, 55%, 60%, 65%, 70% Attempt New 1 RM WOD: For Time 50 KBS (53/35) 50 Push Ups 400 M Run 50 KBS 50 Push Ups 200 M Run

15 Mar

TUESDAY 3/15/16

SWOD: Strict Press 5×5 50%, 55%, 60%, 65%, 70% Attempt New 1 RM WOD: Annie Plus (For Time) 50-40-30-20-10 Double Unders (1:3) Sit Ups *End ea. rnd. w/ 2 Clusters (135/75)Rx+(155/115)

14 Mar

MONDAY 3/14/16

SWOD: Front Squat 5×5 50%, 55%, 60%, 65%, 70% Skill Work WOD: 16.3 Rx 10 Power Snatches (75/55) 3 Muscle Ups Scaled+ 10 Power Snatches (75/55) 5 C2B Scaled 10 Power Snatches (45/35) 3 Jumping C2B

12 Mar

SATURDAY 3/12/16

Partner WOD: 3 min. @ ea. station Farmers Carry Tire Flip Row for Cal Pull Ups KBS Med Ball Sit-Up Toss Wall Balls Assault Bike Tire Hammer

11 Mar

FRIDAY 3/11/16

SWOD: Snatch Skill Work WOD: 16 min. EMOM ODD: 4 – 2:1 Burpees *down, 2 PUs, up* 15 – MB Russian Twist (20/14) EVEN: 10 – Doubles (1:3) 10 – KB Snatch (53/35)

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