Monday 03/28/16

WOD - For Time
10.9.8.7.6.5.4.3.2.1
Squat clean Thrusters 95#/65#
Burpee over barbell
Toes 2 Bar

 

Tuesday 03/29/16

WOD - 4 Rounds for Time
3 Rope Climbs
25 Wallball 20#/14# 
6 HSPU
50 double unders
9 CTB Pull ups

 

Wednesday 03/30/16


WOD - 5 Rounds each 3 minutes
Barbell Complex
4- Power cleans
4- Split jerks
4- Front squats
8- Alternating reverse lunges (back rack position)
*New Complex Every 3:00
* Progressive Weight each round
* Hold onto bar entire complex

Thursday 3/31/16

WOD - 12 Min AMRAP

7- Overhead squats 95#/65#
14- Ball slams 20#/15#

TEAM WOD - Groups of 4
5 rounds for time of:
Tire Flip, 100 m
Run Sprint, 50 m
Farmers Walk (Kettlebell), 50 m
Run Sprint, 50 m
Sandbag Run, 50 m
* breakup team in groups of 2 work at same time (i.e. one sprints, one carries, two flip)

Friday 04/01/16

WOD - 20-Minute AMRAP
6 Deadlifts, 225# 155#
7 Burpee Pull-ups
10 H2H Kettlebell Swings, 53#/35#
200m Run

Saturday 04/02/16

Community WOD

Sunday 04/03/16

ROMWOD - Open Gym