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Monthly Archives

March 2016

Friday 4.1.16

By WODNo Comments

Weightlifting:

21-15-9

Deadlifts (AHAP – Unbroken) – rest 2 minutes between sets

 

Metcon:

AMRAP8

10 Box Jumps (24″/20″)

10 Shoulder to Overhead (135#/95#)

 

directly into:

“Annie”

50-40-30-20-10

Double Unders

Situps

 

Wednesday 3.30.16

By WODNo Comments
Weightlifting:
1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk (1 set every 2 minutes x 6 rounds)
begin at 60-70% of 1RM Power Clean and work to a max for the complex.
 
Metcon:
 

In 12 Minutes:

Run 1 Mile (for time)
with remaining time:
Max Distance Sled Push (+90#/+50#)

Monday 3.28.16

By WODNo Comments
Weightlifting:
1 Power Snatch + 3 OHS + 1 TnG Full Snatch (1 set every :90 x 6 Rounds)
begin at 60-70% of 1RM Power Snatch and work to a max for the complex.
 
Metcon:
 
For TIme
1000m Row
50 Overhead Squats (75#/55#)
30 T2B
500m Row
25 Overhead Squats
15 T2B

Wednesday 3.23.16

By WODNo Comments
Weightlifting:
1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk (Every 2:00 x 6 Rounds)
Begin between 60-70% of 1RM Power Clean and work to a max for the complex.
 
 
Metcon:
AMRAP12
400m Run
10 Hang Power Cleans (155#/105#)

 

Cleans should be unbroken.
Each break = 5 Burpee Tuck Jumps AFTER the workout.

Tuesday 3.22.16

By WODNo Comments

Weightlifting:

Every :90 for 9 Minutes (6 Rounds)

1 Power Snatch + 3 OHS + 1 T&G Snatch (full) 

begin @ 60-70% of 1RM Power Snatch and work to a max for the complex

 

Metcon:

10 Rounds (for time)

30 Double Unders

10 Kettlebell Swings

10 Burpees

 

 

Monday 3.21.16

By WODNo Comments

Weightlifting:

 

EMOM10 – 2 Back Squats (Build)

Skill:

Bar Muscle Ups

 

Metcon:

“Framanda”

21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups