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Monthly Archives: March 2016

Tuesday, March 22, 2016

TUESDAY Teams of 3, For Total Reps: AMRAP 15
10 Goblet Squats 70/53
150′ Shuttle Run (50′ + 25′ down & back)
10 Burpees
*1 Partner working at a time

By |March 21st, 2016|WOD|Comments Off on Tuesday, March 22, 2016

Monday, March 21, 2016

MONDAY
Strength
(1) Reverse Lunge: 3 x 6 (per leg)
(2) Kettlebell Step-up: 2 x 8 (per leg)
WOD
Teams of 2, For Total Calories: 2 Rounds
2 Minutes Max Calorie Row
-2 minute rest-
1 Minute Max Calorie Row
-1 minute rest-
30 Seconds Max Calories
-30 Seconds rest-

 

By |March 20th, 2016|WOD|Comments Off on Monday, March 21, 2016

Saturday, March 19, 2016

SATURDAY
For Time: 15-12-9
Power Clean 135/95
Front Squat 135/95
Jerk 135/95
*400m Run after every round

By |March 18th, 2016|WOD|Comments Off on Saturday, March 19, 2016

Friday, March 18, 2016

FRIDAY
Conditioning 16.4

By |March 17th, 2016|WOD|Comments Off on Friday, March 18, 2016

Thursday, March 17, 2016

THURSDAY
GOAT DAY
Rotating for 7 rounds
Minute 1: Goat 1
Minute 2: Goat 2
Minute 3: Goat 3
*Choose three movements that are weaknesses.
**If the intended stimulus is metabolic, the goal is to be working about 30-40 seconds during each minute. If the goal is skill or strength, rep range and technique for desired stimulus should be emphasized. Your coach […]

By |March 16th, 2016|WOD|Comments Off on Thursday, March 17, 2016

Wednesday, March 16, 2016

WEDNESDAY
Max Reps in 3 Minutes:
50 Double Unders
25 Wallballs 20/14
Remaining Time, Max Power Snatches 165/115
*Rest 3 minutes.
Repeat for a total of 4 rounds. Score is total Power Snatches

By |March 15th, 2016|WOD|Comments Off on Wednesday, March 16, 2016

Tuesday, March 15, 2016

TUESDAY
Teams of 2,
For Time: 3 Rounds
1500m Row
30 Burpees
30 Toes-to-bar

By |March 14th, 2016|WOD|Comments Off on Tuesday, March 15, 2016

Monday, March 14, 2016

MONDAY
Back Squat: 3 x 5
Strict Press: 3 x 3
Deadlift: 3 x 1

By |March 13th, 2016|WOD|Comments Off on Monday, March 14, 2016

Saturday, March 12, 2016

SATURDAY
For Time:
400m Run
9 Front Squats 185/135
400m Run
15 Front Squats 155/105
400m Run
21 Front Squats 135/95

By |March 11th, 2016|WOD|Comments Off on Saturday, March 12, 2016

Friday, March 11, 2016

FRIDAY

Conditioning: OPEN 16.3

By |March 10th, 2016|WOD|Comments Off on Friday, March 11, 2016

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