Month: March 2016

Strength: Floor Press 4×8 WOD: 20 Min AMRAP  10 HSPU 20 KBS (70/55) 30 ABMAT Sit Ups 40 Double Unders Shoutouts: Greg C Bday, Tomorrow

Strength: Back Squat, 3×6 @80%, Every 2 min WOD: 21 Min EMOM Min 1: 10 OHS (115/75) Min 2: 10 Pull Ups Min 3: 15

Strength:S2O, 3×3, Every 2 min, Find 3Rm WOD: 18 Min AMRAP  6 S2O (135/95) 9 DL 12 Box Jumps (24/20) Shoutouts:Eugene Bday Box News: None

Strength: Bentover Row, 4×8, Every Min WOD: 10RFT 5RFT of:  5 Burpees over Rower 7 Toes to Bar 9 Calorie Row 12 Min Cap Everyone

Strength: Clean + Front Squat Complex, 1 clean + 5 Front Squats. 4 sets total. Every 2:30 (0,2:30, 5:00, 7:30) WOD: AMAP Intervals 10 Rounds

Bootcamp Run Tire Flip Handstand Hold/Plank Rope Slam Dips Goblet Squat Def Push Up TRX Row Gliders Squat Thrusts Assault Bike 30:20, 30:20 2x, 20:20

Strength: Floor Press, 4×8, Every 90 seconds WOD: Fight Gone Bad (4 movements this time) Rower Floor Press KBS Slam Ball 1 Min rest Then

Strength: Back Squat, 5×5, 80%, Every 90 seconds WOD: For Times Part 1: 800m run 21 Back Squats (155/115) (racks may be used or not)

Strength: Snatch, EMOM, 3 reps @ 80%, 6 Rounds (0,1,2,3,4,5) WOD: AMRAPs x 3 5 min AMRAP of: 15 Power Snatches (75/55) 30 Double Unders

Skill: HSPU – EMOM (set a number of reps for yourself) 7 Rounds (0,1,2,3,4,5,6) WOD: 20 Min AMRAP  20 HRPU 20 Box Jumps (24/20) 15