4-20-2016 – 3EMOM

Fitness

3 EMOM – 6 Rounds
250m/200m Row
4 Power Cleans  135/85
2 Bar Over Burpees
15 DU / 50 Singles

4-19-2016 – Rowing, Running, Balls

Fitness

Skill:  5 sets of 5 reps each
1. Strict Pullups – add weight each set, if possible
2.  Strict Ring Dips – add weight each set, if possible

Metcon:  For Time
500m Row
40 Airsquats
400m Run
50 Wallballs  20/14
400m Run
40 Medball Abmat Situps
500m Row

4-15-16 – F*&%King Friday!!

Fitness

For Time:
40 Wallballs
75 DU / 200 Singles
40 Toes to Bar
75 DU / 200 Singles
40 Wallballs

**AT the :00 and E3MO3M Perform 4 Burpees Until Completion of WOD

4-8-2016 30 Minute Burner!

30 Minute AMRAP

50 DU / 150 Singles
2 Rounds:
-5 Pull Ups
-10 Pushups
-15 Airsquats
400m Run
2 Rounds:
-5 Burpees
-15 Slamballs 40/30
-30 Flutterkicks (1 ct. ball pressed)
400m Run

4-5-2016 Bells and Burpees

Fitness

1.  Push Press:  5@40%, 50%, 55%, 60%
2. Metcon:
   1000m Row Buy In
   40 KB Swings Russian
   10 Burpees
   10 Goblet Squats
   800m Run
   10 Goblet Squats
   10 Burpees
   40 Pullups

04/01/2016 – Who Said the Open was Over

Fitness

1. Backsquats:  10 @ 40%, 50%, 60%, 70%
2. 20 AMRAP:
   25′ Walking Lunges 95/65 Overhead
   8 BF Burpees
   25′ Waling Lunges 95/65 Overhead
   8 CTB Pullups
3. Helen with Abs
   3 RFT
   400m Run/Row
   21 KB Swings 53/35
   12 Pullups

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