Archives: » 2014 » March

Tuesday 4.1.14

Posted 31 Mar 2014 in WOD

1a. Upper

1b. Lower

EMOTM – Alternating a/b x 10 min

 

2a. Press: 5 x 3 x across

2b. Strict Pull-ups: 5 x 5

Every 2nd Minute

For Time:

25 Burpees

then 3 rds of

10 deadlifts: 225/155

50 DU/ 100 singles

then

25 Burpees

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Monday 3.31.14

Posted 30 Mar 2014 in WOD

1a. Upper

1b. Lower

10 min AMRAP – Alternate EMOTM

2. Squat
3. 3 Rounds for Time:

12 TTB

12 Push Press – 115/85

12 Box Jumps – 24/20

12 Front Squats – 115/85

 

 

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Friday 3.28.14

Posted 28 Mar 2014 in WOD

Max Out Friday

 

1. Snatch-Grip Deadlift: 3Rm – 10Rm

 

2. Press: 3Rm – 10Rm

 

 

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Thursday 3.27.14

Posted 27 Mar 2014 in WOD

1. Carry – Sandbags & Kegs

2a. Clean & Press x 5 x 135

2b. Pull-ups

5 Rds x 10 min cap

3a. 50 du/ 100 singles

3b. 25 Burpee box jumps

 

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Wednesday 3.26.14

Posted 26 Mar 2014 in WOD

1. Press Therapy

2. Sled Drags: Bodyweight x 5 Min

3a. DB Bench Press

3b. DB Row

3 x 12-25

4a. Pressdowns

4b. Band pull-aparts

100 x each

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Tuesday 3.25.14

Posted 24 Mar 2014 in WOD

1. Squat: 3 x 5 Across – 2 x 10

8 Minute AMRAP of: 3-6-9-12- etc.

a. Thruster

b. Burpee

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Monday 3.24.14

Posted 23 Mar 2014 in WOD

1. Squat Therapy

2. Snatch Ladder

Tabata Something: Perform 20s work / 10s rest x 8 rds for each. 1 min rest between stations.

3a. Row or AirDyne x Cals

3b. Dumbbell Clean & Press

3c. Box Jumps 24/20

3d. Push-ups

3e. DB RDL’s

3d. TRX Rows

 

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Friday 3.21.14

Posted 20 Mar 2014 in WOD

Max Out Friday

1. Squat: 3RM, 10RM

2. Push Press: 3RM, 10 RM

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