posts under Uncategorized category

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)

10 Mar

THURSDAY 3/10/16

SWOD: OH Squat 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 20-16-12-8-4 HSPU Thrusters (65/45) Rx+(95/65)

09 Mar

WEDNESDAY 3/9/16

SWOD: Romanian Deadlift 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 15 min. AMRAP 5 Pull Ups Rx+C2B 10 KBS (53/35) 15 Sit Ups Rx+Med Ball (20/14)

07 Mar

TUESDAY 3/8/16

SWOD: Push Press 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 4 RFT 20 Box Jump Overs (24/20) 12 S2OH (115/75) Rx+(135/95) 400 M Run

06 Mar

MONDAY 3/7/16

SWOD: Back Squat 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed adding 30lbs e& decrease squat clean reps by 2 […]

03 Mar

FRIDAY 3/4/16

SWOD: Front Squat 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 10 min. AMRAP 10 Wall Balls (20/14) 10 KB Snatch (53/35) 1 C&J (135/95) Rx+(135/115) *Add 1 C&J Each Round*

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