3.31.15

March 30, 2015

Warm Up

Strength: Snatch, Jerk, SG PP

WOD:
Run x 600m
Deadlifts x 50 (135/95)
Run x 400m
Hang Squat Cleans x 30 (115/85)
Run x 200m
Muscle Up x 10 (C2B x 20)

Cash Out:
T2B x 40
L-Hang x :30 each broken set or missed rep!

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5.30.15

March 29, 2015

Warm-Up

Strength: PS, BS, Sn. Pull

WOD:
"Randy" Tabata
Snatch (any) x 75 (75/45)
*Wod is done Tabata style. You may only work on reps for :20 at a time/ :10 break

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3.27.15

March 26, 2015

Open Gym
-or-
Games 15.5
-or-
F.Y.F.
For time! Bday WOD!!!
Push Ups x 15
Power Clean x 10 (135/95)
Push Press x 5
Push Ups x 15
Power Clean x 5
Push Press x 10
Push Ups x 15
Power C&J x 15
Push Ups x 15

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3.26.15

March 25, 2015

Warm Up

Wod#1
8 min Cap
4 Rounds
TGU x 4
Pull-Up x 8

WOD#2
Until Failure
Row x :30/Rest x :30
Begin at 130m/115m pace first interval. Increase by 1m each interval. If you fail to reach your target for that round, your workout is over.

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3.24.15

March 23, 2015

WarmUp

Strength: Snatch, Jerk, Sn. PP

WOD:
4 Rounds
Run x 300m
Push Press x 20 (95/65)
Pull-Ups x 10

Cash out:
a) Reverse Ring Fly's x 30
b) L-Hang x 2 mins
c) HS Hold x 2 mins

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3.23.15

March 22, 2015

WarmUp

Strength: BS, Sn Pull, Sn Deadlift

WOD:
Tabata - :30 rest between each exercise
Wall Ball
Dubs
Burpees
*Stay at ea exercise for entire 8 rds. Add lowest rep ct. of each exercise for 1 score.

Cash Out:
300 FLR

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3.20.15

March 19, 2015

Open Gym
-or-
Games 15.4
-or-
F.Y.F.
Warm Up with Barbell Movements

Strength:FS Max, Snatch & C&J 5 x 1 @ 70%, SLDL 3 x 5, Sn. Bal Heavy Single

WOD:
AMRAP - 10 min
Complex of 4 plate sit ups + 1 atomic sit up + 4 OH plate lunges
Dubs x 40

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3.19.15

March 18, 2015

Warm Up: Dynamic - Coach

WOD: 25 min Cap!
Row x 2500m
then:
5 Rds:
KB Swings x 5 (70/45)
Situp x 10
then:
3 Rds:
Deadlift x 10 (225/165)
T2B x 10
then, with balance of time, follow the ladder in UNBROKEN sets of double unders
5-10-15..50..5

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3.18.15

March 17, 2015

WarmUp

Strength: FS, Clean Pull, Cln Deadlift

WOD:
Pull-Ups x 10
Thrusters (95/65) x 21
Wall Balls (20/14) x 21
Pull-Ups x 10
Thrusters (95/65) x 15
WB (20/14) x 15
Pull-Ups x 10
Thrusters (95/65) x 9
WB (20/14) x 9
Pull-Up x 10

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3.17.15

March 16, 2015

WarmUp & Stretch

Strength: PS, Jerk, SG PP

WOD - For Total Working Time (Sub. 2 mins rest)
5 Rounds:
T2B x 5
Box Jump x 10 (24/20)
-rest x 1 mins-
3 Rounds
Wt. Box Step Ups x 10 (2@35/20)
Push Press x 15 (35/20)
-rest x 1 min-
Burpees x 30

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