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Monday 3-30-15

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A. Bent Over Row
8, 8, 6, 6, 4

B. For Time
5 Rounds
5 Handstand Push-ups
10 Hang Power Snatch
400m Run

C. Core/Mobility


Saturday 3-28-15

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A. AMRAP 7min
Burpees

Or

Open WOD 15.5

Row 27 Calories
27 Thrusters 95/65(scaled 65/45)
Row 21 Calories
21 Thrusters
Row 15 Calories
15 Thrusters
Row 9 Calories
9 Thrusters


Friday 3-27-15

View Times & Comments

A. Weighted Good Mornings
8, 8, 6, 6

B. 5 Rounds
15 Overhead Walking Lunges 45/25
10 KB Snatch(alternating each rep) 53/35
200m Run with Bumper Plate

C. Core/ Mobility


Thursday 3-26-15

View Times & Comments

A. Weighted Step-ups(you choose weight)

B. For Time
Row 1000m
Then
4 Rounds
5 Muscle-ups(sub 5 pull-ups, 5 ring dips per round)
50 Double Uners

C. 3×10 GHD Sit-ups
3×10 Back Extensions


Wednesday 3-25-15

View Times & Comments

A. Heaving Snatch Balance
5, 5, 3, 3, 2

B. For Time
3 Rounds
400m Run
20 Over Head Squats 95/65

C. Core/Mobility


Tuesday 3-24-15

View Times & Comments

A. False Grip Ring Rows 3×10

B. AMRAP 10min
12 KB Swings 53/35
9 Burpees
6 Toes 2 Bar

C. Mobility


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