3.22.16 WOD
WOD: 8 Minute AMRAP of: 15 Thrusters @95/65 15 Pull-ups
Monthly Archives: March 2016
3.7.16 WOD Throwback week!
Athletes, this week is throwback week. Compare your scores from these WODs to see if you are better. Lets see what kind of improvements you all have made. WOD from 12.28.11 3 Rounds for time: 30m Broad Jump 30m Reverse walking lunge 15 Pull-Up 15 Sit-Up
3.8.16 WOD Throwback
WOD from 7/26/13 15 Minute AMRAP of: 5 Ground to Overhead 115/85 10 Floor Wipers 115/85 15 Lateral Squat Jumps Over Barbell
3.9.16 WOD Throwback
WOD from 5/16/13 For time: 20 Walking Lunges w/ plate Overhead 45/25 800m Run w/ Sled 71/50 20 Burpees 800m Run w/ Sled 71/50 20 Walking Lunges w/ plate Overhead 45/25
3.10.16 WOD Throwback
WOD from 5/6/13 10 Min. EMOM of: 3 Shoulder press 95/65 2 Push press 95/65 1 Push jerk (no split) 95/65 Then; 10 Rounds for time: 15 Squats 10 Jumping squats :20 Hold at bottom of squat (if you stop/stand during the :20 start over)
3.11.16 WOD
WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women […]
3.14.16 WOD
WOD: 10-8-6 Clusters 135/95 Turkish Get-ups 53/35 (Alternating) 18 Min. Time Cap
3.15.16 WOD
WOD: 12 Min. E.M.O.M of: 3 Strict L-Sit Pull-Up (if scaling, add :10 L-sit Hold) 10 Chest-to-Deck Push-up. Then; 200M Sprint 1:1 Rest 400M Sprint 1:1 Rest 200M Sprint Note: Score is rounds completed in EMOM and time after last run.
3.16.16 WOD
WOD 3, 4 Min. AMRAPs rounds of: 7 Clean & Jerk @115/80 7 Over-Head Squat @115/80 7 Box Jump @ 24/20 Rest 2 Mins. Redline. Rest. Repeat.
3.17.16 WOD
WOD: For time: 50 Back-Squat @155/110 50 Front Squat @135/95 5 Burpees every time you drop the bar 🙂 (NO Rack.)
