Archive | March 2016

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31 March WOD 

Strength: 5×1 hang clean (work to a heavy single) Then  EMOM for 7 minutes  2 hang clean @70% of heavy single  WOD: 50 power snatch 95/65 8 min cap  Then 3 rounds  50 ft farmers carry (AHAP) 50 ft rt arm overhead carry (AHAP) 50 ft lt arm overhead carry (AHAP)

30 March WOD 

Strength: 5×3 strict press WOD: -50x calorie row -40x medball Abmat sit ups (20#/14#) -30x HSPU (4″/2″deficit) -20x squat clean (155#/105#) -10m front rack walking lunge *courtesy of CFW *extra work 30 alt. Pistol squats 

29 March WOD 

Strength: 5×1 hang snatch (work to a heavy single) Then  EMOM for 7 minutes  2 hang snatch @70% of heavy single  WOD: 8 min AMRAP  6 box jump overs 30/24 4 sumo dlhp 135/95 2 bar muscle up 

28 March WOD 

Strength: 5×3 front squat @ 70% of 1rm WOD: 5 rounds 2:00 row 2:00 rest (And a fun game included) *extra work 27 toes to bar (concentrate on completing this in less than 3 sets)

25 March WOD 

Workout 16.5 21-18-15-12-9-6-3: Thrusters Burpees M 95 lb. F 65 lb.

24 March WOD 

Strength: 7×1 above the knee clean WOD: 500 m row 21 STO 95/65 400 m row  15 STO 135/95 300 m row 9 STO 185/125

23 March WOD 

Strength: 7×1 power clean and jerk WOD: 3 rounds 21 KB swings 2/1.5 15 ctb pullups  200 m run w/kettlebell  17 min cap *extra work  27 toes 2 bar