WOD

Friday, March 28, 2014

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WOD 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

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Thursday, March 27, 2014

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SHOULDER PRESS
10 @ 65%
8 @ 70%
8 @ 75%
21-15-9
Burpees
Abmat Sit Ups w/Medball
DB Push Press (Medium weight)
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Wednesday, March 26, 2014

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DEADLIFT
10 @ 65%
8  @ 70%
8  @ 75%
3 RFT:
21 KBS (53/35)
21 Walking Lunge Steps
21 Double Unders
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Tuesday, March 25, 2014

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Running Bear Partner WOD
(one partner runs, one partner
executes the barbell complex)
4 RFT:
5 Reps Bear Complex (#95/#65)
400m Run

 

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Monday, March 24, 2014

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16 Minutes – EMOM:
150m row (even mins)
4 Pull Ups (odd mins)
8 Push Ups
12 Squats
 
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Thursday March 20

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Bench Press: 10, 8, 8 @ 65%, 70%, 75%

 

8 Min:

10 Box Jumps (24/20)

Max rep ring push ups – ladder up by 3 every round

(10 box jumps, 3 Ring Push ups, 10 box jumps, 6 ring push ups, etc.)

 

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Wednesday March 19

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Front Squat: 10, 8, 8 @ 65%, 70%, 75%

 

Every 3 minutes for 12 Minutes:

 

Alternate between:

Run 400M, then 15 Front Rack Lunges (95/65)

 

Row 400M, then 15 Front Rack Lunges (95/65)

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Tuesday March 12

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5 Min EMOM (minutes 1-5)

3 Power Snatches

5 Min EMOM (minutes 6-10)

2 Power Snatches, 2 OHS

At the start of minute 11…

As many Power Snatches as possible in 1 Minute

At the start of minute 12:

As many OHS as possible in 1 minute

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Monday March 17

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Happy Saint Patrick’s Day (now known as National Ignore The Friggin’ Snow Day)!!!

leprechaun lifting

3 Rounds of:

6 L-Pull ups

12 KB Swings

 

20 Lateral Burpees (to 45# Plate)

 

3 Rounds of:

20 Weighted Sit Ups (plate or medball)

200M Row

 

20 Lateral Burpees

 

3 Rounds of:

10 Renegade DB Rows (5/arm)

15 Ball slams

 

20 Lateral Burpees

 

 

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Friday March 14

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Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

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Wednesday March 12

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kendrick farris clean

EMOM for 15 Minutes:

 

Minutes 1-5: 4 Powercleans (TnG)

 

Minutes 6-10: 3 Squat Cleans

 

Minutes 11-15: 2 Clusters (squat clean thrusters)

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Tuesday March 11

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Partner WOD (teams of 2):

 

On a 3 minute clock, partner 1 rows 500M (425M for women), partner 2 completes as many reps as possible with remaining time of:

Box Jumps (round 1)

Burpees (round 2)

Shoulder to Overhead @95/65 (round 3)

KTE (round 4)

Both partners complete all row efforts and all 4 movements

1 minute rest between rounds

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Monday March 10

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Fat Helen Intervals:

4 Intervals of:

400M run

21 KB Swings

12 C2B Pull ups

2 min rest between rounds

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Friday, March 7, 2014

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14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

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Thursday, March 6, 2014

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Skill Work: Cleans

12 minute EMOM
2 hanging power cleans
2 power cleans
5 v-ups

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