WOD

3/25/2015

Posted by:

“OHHH.. NOOO.. Homies!”

 

*Squat Clean and Push Jerk Skill work*

 

16 minute EMOM:

3 Squat Cleans, 3 Push Jerk (ODD)

35 DU (Even)

 

Elbows Up Homie! :-)

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3/24/2015

Posted by:

“HASHTAG”

 

Strength: 1RM Strict Press

then

8 Rounds of:

20sec on / 10sec off Push Press

20sec on / 10sec off Bent over row

 

Knees Out, Elbows Up! :-)

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3/23/2015

Posted by:

“Shirts Off Season”

 

200 meter run

15 Dumbbell Thrusters

30 T2B

200 meter run

15 Dumbbell Thrusters

20 Chest 2 Bar

200 meter run

15 Dumbbell Thrusters

15 T2B

200 meter run

15 Dumbbell Thrusters

10 Chest 2 Bar

Knees Out, Elbows Up! :-)

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OPEN WOD 15.4!!!

Posted by:

RX:

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled:

Complete as many rounds and reps as possible ...

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Thursday, March 19th

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5 rounds:

20 Weighted DB walking

Lunges (25/45)

20 Renegade rows

20 Floor presses

20 RDL’s (single DB)

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Wednesday, March 18th

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Squat 1RM

10 rounds of:

7 Pull ups

7 Slam balls

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Tuesday, March 17th

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Cash in:

1000M row then:

7 minute AMRAP of:

6 V-ups

5 Ring dips

4 Pistols (to a box or strict)

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Monday, March 16th

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For Time:

30 Curtis P’s (95/65)

Every 2 minutes – 200M

Run

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Friday March 13th- Open WOD 15.3!

Posted by:

RX:

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

 

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Thursday, March 12th

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Muscle up skill work

Reverse Ladder: 10 – 1

Toes to Bar

Over the Box jumps (24/20)

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Wednesday, March 11th

Posted by:

4 minute AMRAP

30 DU’s, 10 DL (185, 135)

-2 min rest-

4 minute AMRAP

25 KB Swings (53/35),

8 BB rollouts

-2 minutes rest-

4 minute AMRAP

20 Goblet Squat,

6 over The bar burpee

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Friday, March 6th: OPEN WOD 15.2!!

Posted by:

15.2 is 14.2!

 

RX:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Scaled

Sub pull ups for chest-to-bar pull-ups, OHS weight at 65/45

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Thursday, March 5

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Partner WOD:

Row 1500 meters (switch every 250 meters)

60 Burpees (switch every 10 reps)

120 Slam Balls (switch every 20 reps)

60 Burpees (switch every 10 reps)

Row 1500 meters (switch every 250 meters)

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Wednesday, March 4

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14 Min EMOM

Odd: 3 Squat Snatches

Even: 10 Wall Balls (25/20)

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Tuesday, March 3

Posted by:

Strength:

DL at 6, 4, 4 @ 75, 80, 85%

 

5 X 90 second intervals:

10 DL (65%)

5 HSPU

30 Double Unders

Cash Out in remaining time with as many Ab Mat Sit Ups as possible

1 min rest in between rounds

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