Monday 02/29/16

Partner WOD - 5 Rounds for Time
10 Thrusters, 115/75 lbs Partner A
10 Thrusters, 115/75 lbs Partner B
Run (Weighted), 45/25 lbs, 200 m (together)
10 Ring Push-ups Partner A
10 Ring Push-ups Partner B
Run, 200 m Together
10 DL, 115/75 lbs Partner B
10 DL, 115/75 lbs Partner A

Tuesday 03/01/16

Tabata - L -Sits
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

WOD - For time:
30 Power Cleans, 165/115 lbs
Run 400m
30 Power Cleans, 135/95 lbs
Run 400m
30 Power Cleans, 115/85 lbs

Wednesday 03/02/16


Active - Snatch Skill Progression
3 Snatch Grip Behind the Neck Push Presses
3 Snatch Grip Behind the Neck Push Jerk
3 Pressing Snatch Balances
3 Snatch Balances
3 Hang Power Snatches
3 Hang Squat Snatches
3 Snatches

WOD - Complete as many rounds as possible in 12 mins of:
50 Double Unders
9 Toes-to-bars
6 Power Snatches, 75/55 lbs
3 Overhead Squats, 75/55 lbs
 

Thursday 03/03/16

WOD - Benchmark - Karen
For time: 150 Wall Balls, 20/15 lbs

Accessory Work For Time:
50 Supermen
50 V-ups

Friday 03/04/16

WOD -For time:
12 Kettlebell Swings, 70/53 lbs
1 Wall Climb
11 Kettlebell Swings, 70/53 lbs
1 Wall Climb
10 Kettlebell Swings, 70/53 lbs
1 Wall Climb
9 Kettlebell Swings, 70/53 lbs
1 Wall Climb
8 Kettlebell Swings, 70/53 lbs
1 Wall Climb
7 Kettlebell Swings, 70/53 lbs
1 Wall Climb
6 Kettlebell Swings, 70/53 lbs
1 Wall Climb
5 Kettlebell Swings, 70/53 lbs
1 Wall Climb
4 Kettlebell Swings, 70/53 lbs
1 Wall Climb
3 Kettlebell Swings, 70/53 lbs
1 Wall Climb
2 Kettlebell Swings, 70/53 lbs
1 Wall Climb
1 Kettlebell Swing, 70/53 lbs
1 Wall Climb

Saturday 03/05/16

WOD - Open WOD 16.2

Sunday 03/06/16

ROMWOD - Open Gym

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