Monday, March 2, 2015

150303

Strength
3-2-2-2-2
Push Press


WOD
5 Rounds
4 Deadlift 95#/65#
8 Hang Power Clean 95#/65#
12 Front Squat 95#/65#
200m Run

Sunday, March 1, 2015

150302

Strength
5-3-2-1-1
Front Squat


WOD
For Time
30 Wall Ball Shots 20#/14#
Then
21-18-15-12-9
Double Unders
Box Jumps 24"/20"
Then
30 Wall Ball Shots 20#/14#

Thursday, February 26, 2015

150227

Strength


Back Squat
3-2-1-1-1-1


WOD


21-15-9
Handstand Push-Ups
Toe to Bar


400m Run


9-6-3
Deadlift (225/155)
Strict Pull-Ups

Wednesday, February 25, 2015

Tuesday, February 24, 2015

150225

Strength
5-3-1-1-1
Floor Press


WOD
"Death by Power Cleans" 135#/95#
Min 1 = 1 Rep
Min 2 = 2 Reps
Min 3 = 3 Reps
Min 4 = 4 Reps
ETC...Continue EMOM until you can no longer complete all reps within the minute.


Score = last complete round



Monday, February 23, 2015

150224

Strength
3-2-2-2-2
Power Snatch




WOD
2 Rounds:


2 Min Max Effort
Hand Release Push Ups
-30 Sec Rest-


2 Min Max Effort
Ab Mat Situps
-30 Sec Rest-


3 Min Max Effort
Burpees
-30 Sec Rest-


3 Min Max Effort
Squats
-1 Min Rest-


*Total Reps = Score

Sunday, February 22, 2015

150223

Strength
2-2-2-2-2
(Squat) Clean


WOD
3 Rounds
400m Run
21 KB Swings 53#/35#
12 Pull Ups