3/31/15 WOD

3/31/15 WOD

Skill: 2 rounds of: Row an easy 750 m. 10 C.2.B Pull Ups 15 O.H.Squat (45/35) WOD: 3 rounds, 5 min total min each of: perform 1 min max reps at each movement. Row max Cal. Banded Push Ups Box Jumps Pull Ups Burpees rest 1 min Finisher 100 Band Pull Apart 100 Band Pull Down

3/30/15

3/30/15

Skill: learn the K.B. Swing Snatch Technique: Dynamic Effort Cleans 12 sets of 2 reps every 40 secs @ 60% WOD: 8 min AMRAP 5 K.B. Swing Snatch Right Arm 5 K.B. Swing Snatch Left arm 10 Goblet Reverse Lunges Finisher: 100 Tick Tocks 75 Med Ball V-Sits

3/26/15 WOD

3/26/15 WOD

WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Workout 15.5 Variations Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 27-21-15-9 reps for time of: […]

3/25/15 WOD

3/25/15 WOD

Skill: row 1000 m. Technique: Banded Dead Lifts Build to a Heavy 1 rep WOD: 9-7-5-3-1 Thrusters (115/80) Burpee Box Overs Finisher: 150 Band Pull Apart 100 Banded Good Morning

3/24/15 WOD

3/24/15 WOD

Skill: 5 Sots Press 5 OH. Squats 5-10 C.2.B. Pull Ups Technique:Build as you are able 5 sets of: Muscle Snatch x 3 5 Sets of: Power Snatch x 3 5 sets of: Snatch x 3 WOD:for time 50 Pull Ups 100 Med Ball Sit Up 50 Banded Ring Push Ups

3/23/15 WOD

3/23/15 WOD

Skill: 3 rounds of: 30-50 Double Unders 10 Perfect Position Air Squats 5-7 Strict H.S.P.U Technique: Dynamic Effort Thursters: 8 sets of 3 reps every 40 sec. @ 135/95 work with a partner if possible and perform your sets back to back with them WOD: 8 round Tabata Mash Up of: K.B.S Box Jumps(24/20) Finisher: 100 Banded […]

3/20/15 WOD

3/20/15 WOD

WORKOUT 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 […]

3/18/15 WOD

3/18/15 WOD

Skill: 3 rounds of: 5-7 Sots Press(any empty barbell you can) 5-7 O.H. Squat(any empty barbell you can) 5-7 Knee Jumps Technique: Dynamic Effort 3 position Snatch: 6 Sets @ 50% every 40 sec. or back to back with a partner High Hang Mid Thigh Low Hang WOD: 3 rounds of: 1 min Max Reps: K.B.S […]

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