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

3/10/16 – Lift, Row, Run

A.  Front Squats

8@40%, 5@50%, 5@60%, 3@70%

B.  Deadlift

3@45%, 5@55%, 5@65%, 5@75%

C.  4 EMOM

400m Row

400m Run

x 2 Rounds

2/29/2016 Leap Day! Run out those glutes

Strength

Backsquats

5 @ 40/50/60/70

Metcon

600m-400m-200m Run

30-20-10 Wallballs 20/14 -10’/9′

200m-400m-600m Run

10-20-30 KBSwings Russian 70/44

Runs and Wallballs first, then Runs and KB Swings

2/17/2016 Overhead Squats/ 30-20-10

Strength/Skill

Overhead Squats

5×5 Start light and have perfect Depth.

Go up in weight but do no sacrifice Depth

Metcon

30-20-10

KB Swings russian

Abmat Situps

400m Run after each

***Then***

15-10-5

HR Pushups

Jumping Airsquats

HOME WOD

25-20-15-10

HR Pushups

Overhead Squats (Broom Stick, Mop, very small Child)

200m Run after each

2/16/2016 Hang Clean-Push Jerk/10 ROUNDS

Strength

Hang Clean and Push Jerk

5@50 4@60/65 3@70/75 2@80

Metcon

10 Rounds of:

150 m Row

3 CTB Pullups/5 Pullups

1 Tire Flip 600#/400#

or

2 400#/4 150#

Home WOD

10 rds of

10 Flutterkicks (2ct)

10 Walking Lunges

20 seconds Plank (any)

2/15/2016 Weight Lunges/ AMRAP Ladder Thrusters and Burpees

Strength

6 x 6 Backrack Weighted Lunge Steps

Metcon

15 AMRAP Ladder

2-4-6-8-10-12-14…

Thrusters 95/65

Bar over Burpees (Lateral 2 feet jump)

15 Double Unders/50 singles

Speed Work

20m Shuttle Runs every :30, 1-2-3-4…until failure

HOME WOD

15 AMRAP LADDER

2-4-6-8-10-12…

Burpees

Jumping Air Squats

100m Sprint

2/12/2016 “Time To Grind”

Time to Grind

30 AMRAP

400m Run

10 Close Grip Bench (Go for weight you can do 10 unbroken for a few rounds)

10 Walking Lunges

10 Burpees to Plate Touch 45/25

10 Russian Twists

10 Flutterkicks Plate Pressed 2ct

2/11/2016 Strict Press then ROW!

Strength

Strict Press

5 @ 45/55/65%

2 @ 75/85%

Metcon

750m Row

then 21-15 of

Toes To Bar

GHD/2 x Abmats (42-30)

then 

400m Run

then 12-9 of

CTB Pullups

GHD/2 x Abmats (24-18)

then

500m Row

2/10/2016 SQUATS and MORE SQUATS

Strength

Backsquats 

8 @ 45%

5 @ 55/65/70

3 @ 85/90

Metcon

30 Backsquats 135/95 or 45% 1 RM

100 DU/400 Singles

75 Wallballs 20/14-10′

100 DU/ 400 Singles

30 Back Squats