Archive | March 2014

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19 March WOD

Skill: 2×6 MU (R), ring work (B,W) Strength: 4×4 weighted step ups (R,B,W) WOD: (R,B,W) 5 rounds 5 HSPU 10 squats (155/135/115/105/95/75/65/55) 5 25′ shuttle runs Advertisements

18 March WOD

Skill: 2×10 single leg squat (R), pistol squat practice (B,W) Strength: 7×2 snatch (R,B,W) WOD: (R,B,W) 500 m row 21 pullups/assisted pullups/ring rows 55 kb swings (2/1.5/1/?) 21 pullups/assisted pullups/ring rows 500 m row Then 5 rounds 5 wallballs 10 release push-ups 15 lunge steps

17 March WOD

Skill: 2×10 T2B (R,B) toes 2 bar practice Strength: 3×3@75%, 3×3@80% of 1rm back squat (R,B,W) WOD: (R,B,W) 50 double unders/150 singles 6 clean and jerk (185/155/125/105/95/75/65/55/45) 50 sit-ups 40 double unders/120 singles 6 CnJ 40 sit-ups 30 double unders/90 singles 6 CnJ 30 sit-ups 20 double unders/60 singles 6 CnJ 20 sit-ups 10 double […]

14 March WOD

14.3…here we go. MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch […]

13 March WOD

Skill: thruster review (R,B,W) WOD: (R,B,W) Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Split jerk 1,000 meter Row Ring Dips Extra work 5 rounds 10 kb swings (2/1.5/1) 30ft broad jump 10 release push-ups 30ft broad jump

12 March WOD

Skill: wallball, box jump review Strength: 4×5@80% of 1rm deadlift WOD: (R,B) 3 rounds 21 STO (115/105/95/75/65) 27 sit-ups 27 lunge steps 2 rounds 21 STO (95/75/65/55) 27 sit-ups 27 lunge steps

11 March WOD

Skill: 2×10 Alt single leg squat (R), single leg squat practice (B,W) Strength: 9×1 hang snatch WOD: (R) 7 min AMRAP 3 front squats (155/105) 3 HSPU (4″/2″) 6 front squats 6 HSPU 9 9… 1 min rest 3 min AMRAP 50 double unders 50 sit-ups 1 min rest 7 min AMRAP 3 hang cleans […]