Wednesday March 12, 2014
WOD
A. Front Squat with Pause (slow down and tight in the hole!)
B. 5 Rounds For Reps
2 Minute AMRAP
3 Power Cleans 45/65kg
6 Strict Push-Up
9 Squat
2 Minute Rest
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The Rules of Re-Do
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Tuesday March 11, 2014
WOD
A. Deficit Deadlift 60-65%
3-3-3-3-3-3-3-3-3-3 EMOTM
B. 5 Rounds Quality
30 Second Inch Worm
30 Second Rest
C. For Time:
21-18-15-12-9-6-3
T2B
Wall Ball
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How to Say “No” to Yourself
Monday March 10, 2014
WOD
A. Clean & Jerk
B. 15 Minute AMRAP
5 HSPU
10 KBS 1/1.5p
15 Box Jump 20/24"
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Thursday March 6, 2013
WOD
A. Gymnastics
B. 3 Rounds for Reps
1 Minute Row
1 Minute Rest
1 Minute Ring Dip/Push-Up Strict
1 Minute Rest
1 Minute Alt D.B. Snatch
1 Minute Rest
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Wednesday March 5, 2014
 |
| DON'T DO THIS! |
WOD
A. Hang Snatch 3-3-3-3-3-3
B. For Reps:
1 Minute Max Pull-Up
2 Minute Max Push-Up
3 Minute Max Squat
Rest 1 Minute:
1 Minute Max T2B
2 Minute Max KBS 1/1.5
3 Minute Max Sit-Up
Rest 1 Minute:
1 Minute Max Pull-Up
2 Minute Max Push-Up
3 Minute Max Squat
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Tuesday March 4, 2014
Kettlebell Class Tonight!
WOD
A. Push Press 5-5-5-3-3-3-1-1-1
B. For Time:
50 Wall Ball
25 Burpees
40 Wall Ball
20 Burpees
30 Wall Ball
15 Burpees
20 Wall Ball
10 Burpees
10 Wall Ball
5 Burpees
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Monday March 3, 2014
WOD
A. Hang Clean 3-3-3-3-3-3
B. For Time:
21-15-9
Deadlift 70/100kg
Pull-Up
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Friday February 28, 2014
WOD
A. Squat 60-65% 3x10sets E2M
*speed is key!
B. 14.1
10 minute AMRAP
30 Double Under
15 Snatches 25/35kg
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