25 March 2015
Strength Bench press 7 x 10 GHD sit-ups 7 x 15 Every 3:30 Workout of the Day 5 rounds 15 Crossovers 30 double unders 500 meter row
WOD 24 March 2015
Supplemental 5 x 2 Muscle Ups 6 x 2 Clean and Jerk 7 x 1 Front Squat Strength Back Squat 6 x 10 Rope Climb 6 x 1 Every 3 Minutes Walking Lunges 4 x 20 Pullover 4 x 1 ... Read More
WOD 20 March 2015
Power Squat Clean 7 x 1 Handstand Push Ups 7 x 2 Workout of the Day Workout 15.4 8-minute AMRAP: 3 HSPU 3 cleans 6 HSPU 3 cleans 9 HSPU 3 cleans 12 HSPU 6 cleans 15 HSPU 6 cleans ... Read More
WOD 19 March 2015
Handstand and Bridge Skillwork Workout of the Day 5 rounds 500 meter row 400 meter run
WOD 18 March 2015
Supplemental Strength 5 x 5 push press Strength Dips 6 x 8 GHD sit-ups 6 x 12(8) Every 3:30 Workout of the day 14 minute AMRAP 60-calorie row 50 toes-to-bar 40 wall-balls 20/14 16/12 14/10 30 kbs 2.0/1.5 20 burpees ... Read More
WOD 17 March 2015
Strength Back squats 6x8 Every 3 minutes WOD 6 rounds 9 deadlifts 285/205 9 box jump overs 20" 9 sit-ups
16 March 2015
Supplemental Strength 7 x 3 (1 1/4) squats Power/strength 7 rounds 1 minute: 5 power snatch 2 minute: 7 box jumps 30/24 3 minute: 9 strict pullups Workout of the day 10-9-8-7-6-5-4-3-2-1 Clean and jerk 135/95 115/85 95/65 Bar facing ... Read More
13 March 2015
Strength Weighted dips 7 x 7 GHD sit-ups 7 x 15(10) Every 3:30 minutes Workout of the day 14 minute AMRAP 7 handstand pushups 7 chest to bar pullups 25 wall balls 50 double unders *if you are doing the ... Read More
11 March 2015
Supplemental Power 8x1 Power Snatch Power Split Jerk 9x2 Every 1:30 min Workout of the Day 5 rounds 10 Thrusters 95/65 85/55 75/45 10 pullups 200 m run Supplemental endurance 5 x 500 meter row Every 4 minutes
WOD 9 March 2015
Supplemental power 9 x 1 clean and jerk Strength Emom x 14 Odd: 1 power clean + 2 strict press + 3 push press Even: 8 strict pull-ups WOD 4 rounds 20 burpees 30 double unders 400 meter run Supplemental ... Read More
