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
03/03/2014
Buy In: 100 singles
4 Rounds of:
10 Box Jumps 24/20
10 Push Press 95/65
Cash out: 20 Burpees
WOD 3/3/2014
8 Min Amrap
8 T2B/K2E
8 HRPU
8 Weighted Lunges 95/55
After “DESSERT”
WOD 02/28/2014
Strength
Find 1RM Deadlift
WOD
21-15-9
Power Cleans
Kettlebell swings
20 singles btwn rounds
WOD 020414
“Fran” 🙂
21-15-9
Thrusters 95/65
Pullups
WOD 020314
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
WOD 020214
Strength – OLY
Split Jerk from Rack
3-3-3-3-3
(Focus on speed and technique!)
WOD
HSPU (Games Standard)
1 to 10
Power Snatch 115/75
10 to 1
For Time
WOD 020114
Skill
Gymnastics
EMOM 10min
Even: 5 MU or 5 MU Transitions+Ring Dip
Odd: 10 Pistols or 10 WT’D Sit-ups
WOD
5 Rounds of
:90sec AMRAP / :90sec Recovery
Rounds 1, 3, and 5
50 Double Unders
KB Swing 53/35
And
Rounds 2, 4
20 SDLHP 45/25
10 Burpee
Alternate between the 2 workouts
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