Thursday 3.27.14

Strength
15 min to find

Max Snatch Balance

14.3 action.

14.3 action.

WOD
4 rounds
65 DoubleUnders
30 situps
10 Burpee Box Jumps
5 HSPU

Cash Out
5-5-5
good mornings
add wt. each set

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Wednesday 3.26.14

Strength
8-8-8-8
Strict Switch grip pullups (switch hands ea. set)
add weight as needed

WOD
16min AMRAP
2 snatch (95/65)
4 strict pullups
6 OHS (same wt)
8 HR pushups
10 Air Squats

Cash Out
Run 800

Climbing the rope is not just about strength; you must utilize good technique and footwork to climb efficiently.

Climbing the rope is not just about strength; you must utilize good technique and footwork to climb efficiently.

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Tuesday 3.25.14

Strength
2 power jerk + 1 split jerk
65% – 5 sets
60 situps

Shane LOVES burpees.

Shane LOVES burpees.

WOD
Row 2k
30 Clusters (110/70) – with Fat bar, do NOT drop it from overhead, stay in control

Cash Out
30 t2b

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Monday 3.24.14

Strength
Back Squat 75%
5-5-5-5-5

WOD
Karen (150 wallballs)

Rest 3 min – then

21-15-9
KB Swings (70/53)
Box Jumps (24/20)
Ring Dips

Cash Out
30 ball slams

Open WOD 14.3

Open WOD 14.3

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Friday 3.21.14

Skill:
15 min HSPU work
(strict/kipping/no wall)

WOD:
14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95
20 muscle-ups

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Thursday 3.20.14

Strength:
Snatch + 2 OHS
60% (of snatch)
5 sets

WOD:
7 min AMRAP
2 – rope climbs
2 – OHS 160/110
2 – rope climbs
4 – OHS
2 – rope climbs
6 – OHS
2 – rope climbs
8 – OHS
continue as far as possible for 7 min adding 2 more reps of OHS each round.

Cash Out:
1 min ME
Air Dyne

DSC_0054

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Wednesday 3.19.14

DSC_0066

Skill:
10-15 min
Rope Climb work

WOD:
“Cindy”
20 min AMRAP
5 – pull ups
10 – push ups
15 – squats

Cash Out:
8 Wall walks

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Tuesday 3.18.14

Strength:
Back Squat
55% x10
60% x8
65% x8
70% x5

Legless rope climbs.

Legless rope climbs.

WOD:
3 rounds
15 – kb snatch 53/35 right
15 – sit ups
15 – kb snatch 53/35 left
15 – K2E

Cash Out:
2×10
Man Makers

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Monday 3.17.13

Happy St. Patricks Day! Don’t forget to wear GREEN.

Strength:
Hang Power Clean + Power Jerk
60% (of C&J)
5 rounds
2 + 2

WOD
3 rounds
run 800m
50 – wall balls 20/14

Cash Out:
3X10
KB SDHP (70/53)

DSC_0020

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3.12.14

Strength:
25 min to establish 1RM Snatch

WOD:
10 Min Amrap
Burpee C2b PullUps (Scale – Burpee with target that is 6inches beyond max reach)

Rest 3 Mins

3 Rounds
10 DeadLifts (225/155)
10 HSPU

Cash Out:
10 Tire Flips

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