Archive | March 2014

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28 March WOD

Last one… WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees […]

27 March WOD

Skill: 2×10 alternating pistol squats (R), pistol squat practice (B,W) WOD: (R,B,W) 1 rm clean 1000 m row ME HSPU Extra work 4 rounds 25 double unders 7 STO (165/115)

26 March WOD

Skill: 2×10 HSPU (R), HSPU (B), handstand hold Strength: E 1/2 MOM for 7 min power WOD: (R,B,W) For time: 500 meter Row 90 sec rest 15 Deadlift (275/245/205/185/155/125) 15 ring dips 90 sec rest 15 deadlift 15 ring dips 90 sec rest 15 deadlift 15 ring dips 90 sec rest 500 meter Row

25 March WOD

Skill: 2×10 CTB pullups (R), CTB pull-up practice (B), pull-up practice Strength: 7×1 strict press, 5×1 push press, 3×1 push jerk (R,B,W) WOD: (R,B,W) “The Chief” Max rounds in 3 minutes of: 3 cleans (135/115/105/95/75/65/55) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. o

24 March WOD

Strength: 1×6@70%, 1×6@75%, 1×4@82% of 1rm FS WOD: (R,B,W) “Jack” Complete as many rounds as possible in 20 minutes of: 10 push press (115/105/95/75/65/55) 10 kb swings (1.5/1/?) 10 box jumps (24/20)

21 March WOD

WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many […]

20 March WOD

Skill: weighted pull-up 3×5 (R), strict pull-up/kipping pull-up/assisted pull-up (B,W) WOD: (R,B,W) Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Overhead squat 1,000 meter Row Toes 2 Bar *extra work 4 rounds 5 kb snatch (2/1.5/1) 5 Box jumps (30/24/20) 5 kb snatch (2/1.5/1) 5 box jumps (30/24/20)