3/25/2016 – 16.5 is 14.5

21-18-15-12-9-6-3
Thrusters
Bar Facing Burpees

3/24/2016 – 50, 40, 30, 20, 10…….

50-40-30-20-10

Abmat Sit Ups

DU / 3x Singles

400m Run / 500m Row – Alternate Each Round

3/23/2016 – E303M of Pain!

Fitness

1. Push Press:  Work to 135/85
2. Metcon:
   18-15-12
   KB Swings American 70/53/44/35
   Push Press 135/85
   Med Ball Clean 20/14
   E3MO3M (Every 3 minutes 50″ walking lunges overhead carry 45/35

3/22/2016 – OHS Time!

Fitness

1. Strict Press:  5@50%/60%/70%, 3@75%/80%/85%
2. Metcon:
   Buy In: 30 Calorie Row
   4 Rounds:
   11 Pullups
   9 Overhead Squats
   Cash Out:
   400m Run
   Rest 1 Minute
   400m Run
   Rest 1 Minute
   200m Run

Competition

1.  Snatch:  5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95%
2. OH Squat:  5@55%/65%, 3@75%/85%, 1@95%
3. Barbell Row/DB Thruster:  6X5 (heavy as possible)
4. Metcon:
   18-15-12
   KB Swing 70/53
   Shoulder to OH 155/105, 135/95
   Medball Clean 20/14
   E3MOM: 50′ Plate OH Walking Lunge 45/25
5. 10 MinuteAlt EMOM
   30′ Handstand Walk
   5 Ring MU
6. 20 GHD Sit ups
   30 sec L-sit Hold
   X3

3/21/2016 – 1000s of Reps!

Fitness:

1. Backsquats:
5@50%/60%, 3@70%/75%

2. METCON:
2 Rounds (25 Minute Time Cap)
800m Run
50 Abmat Sit ups
20 Burpees
100 DU/250 Singles
75 Air Squats
20 Ring Dips

Competition:

1. Clean and Jerk:  4@50%/60%, 3@70%/75%

2.  20 Push Jerks @75% 1RM – As few breaks as possible

3.  Metcon

3/18/16 – Open WOD 16.4

16.4 – 13 Min AMRAP

55 Deadlift 225/155

55 Wallballs 20/14 – 10’/9′

55 Calorie Row

55 Handstand Push Ups

3/16/2016 Front Squats then 13.4 Re-Test

Strength Front Squats

5 @ 45/55/65

3 @ 70/75

Metcon 13.4

7 MIN AMRAP

3-6-9-12…of

Clean and Jerks 135/95

Toes 2 Bar

3/15/2016 – Run, Swing, Squat

Strict Press:  5@45%/55%/65%/75%/80%/85%

Fitness:

1000m Row Buy In

800m Run

25 KB Swings Russian

5 Goblet Squats

50 Abmat Situps

600m Run

20 KB Swings

5 Goblet Squats

40 Abmat Situps

400m Run

Comp:

A.  Strict Press

B.  Step Ups 95/65

Romanian Dead Lifts 135/95

DB Bench

DB Row

DB Pullover

3 Rounds of 12 for Each Movement

C.  3 Rounds:

10 STO Rt Arm

10 GHD

10 STO Lft Arm

400m Run

10 HSPU

10 GHD

10 Toes To Bar

3/15/2016 – 3 WOD Monday!

1) Clean and Jerk

5@50%, 4@60%, 3@70%/75%, 2@80%/ 85%

2)  4 RFT (12 min time cap)

50′ Walking Lunge

10 Burpees

20 Wall Balls 20/14 – 10’/9′

3)  4 RNFT

200m Run

6 Ball Over Shoulder 100/50 or 4 Stone to Shoulder 65/90/113/166

3/11/16 – 16.3

Open WOD 16.3

7 Min AMRAP

10 Snatch 75/55

3 Bar Muscle Ups