Daily WOD

03/13/2014

Main – WOD

Weightlifting

Snatch (4 x 4)

Metcon

Metcon (AMRAP – Reps)

For each AMRAP choose 1 of the following:
Wall Balls – OH Plate Lunges – Burpees
Med Ball Sit ups – KB Swings
5 Min AMRAP
2 Min Break
3 Min AMRAP
2 Min Break
1 Min AMRAP

03/12/2014

Main – WOD

Weightlifting

Push Press (10 x 3)

Metcon

Metcon (Time)

4 RFT
30 Air Squats
20 Singles
10 Push ups
*1 sprint between rounds

03/11/2014

Main – WOD

Gymnastics

L Hang (8 x 10)

Hang from pull up bar and bring legs up above hips and hold

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
12 KB Swing 53/35
8 Burpees
6 Front Squats 115/85

03/10/2014

Main – WOD

Warm-up

Warm-up (No Measure)

Ballistic Stretching

Weightlifting

Power Clean (5-3-2-1-1-1…)

Metcon

Metcon (Time)

10-8-6-4-2
2-4-6-8-10
Thrusters 95/65
Box Jumps 24/20
10 Situps between each round

03/07/2014

Main – WOD

Warm-up

Warm-up (No Measure)

10 Jumping Jacks
5 Press
10 Lunges

Goals

Work on one or two goals for 15 min

Metcon

Metcon (Time)

Burpees 10,9,8…1
Sit ups 1,2,3…10
10 jump rope on even minutes

03/06/2014

Main – WOD

Warm-up

Warm-up (No Measure)

10 Air Squats
10 Sit ups
5 KB Swings
3 Rounds

Weightlifting

Front Squat (5-5-5-5-5)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

03/05/2014

Main – WOD

Warm-up

Warm-up (No Measure)

10 Step ups
20 Singles
10 Push ups

Weightlifting

Floor Press (5-3-2-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP
3, 6, 9, 12, 15…
Power Cleans 135/95
Pull ups