FRIDAY WOD 3/25/16

Posted by on Mar 24, 2016 in WOD

EMOM x 10 Minutes Odd: 15 Wall Balls 20/14 Even: 8 Dead Lift 255/165 On the 15:00 100 Double Unders 60 Air Squats 25 Push Press 95/65 60 Double Unders 45 Air Squats 15 Push Press 40 Double Unders 30 Air Squats 10 Push Press...

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THURSDAY WOD 3/24/16

Posted by on Mar 23, 2016 in WOD

200m Run Rest exactly 30 seconds 400m Run Rest exactly 1 minute 800m Run Rest exactly 2 minutes 1 Mile Run Rest as needed 10 Minute EMOM ODD: Work on a barbell weakness(Front squats, clean & jerk, snatch, thrusters, back squats, push press, dead lift, etc) EVEN: Work on a gymnastic weakness(HSPU’s, pull ups, ring dips, rope climbs, muscle ups, pistols,...

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WEDNESDAY WOD 3/23/16

Posted by on Mar 22, 2016 in WOD

In 10:00 minutes Option 1: Work on hang squat cleans Build up to a heavy set of 2 Option 2: 1 Mile Run On the 15:00 5 Rounds 5 T2B + 10 Push Ups 20 Clusters 135/95 OR (Power clean+front squat+jerk) 5 Rounds 5 T2B + 10 Push Ups *A cluster is a squat clean into a thruster. Each rep starts from the...

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TUESDAY WOD 3/22/16

Posted by on Mar 21, 2016 in WOD

In teams of 3 12 Minute AMRAP 200m Row sprints On the 15:00 5 Rounds 10 Hang Snatch 95/65 20 Ab Mat Sit Ups 200m Run RX+ 115lb Hang Snatch GHD Sit Ups

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