WOD 30.03.16
Clean&Jerk
5-5-5@70%
Nasty Girl
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (60/40)
WOD 29.03.16
Back Squat
5-5-5-5-5@75%
4-7 Rounds, On the 3 minutes:
400 Meter Run + 12 TTB
Your score is the slowest time for any given round
WOD 26.03.16
Team WOD
3 players, partition work as needed
50x Pull Ups
100x Power cleans
150x Ring push-ups
200x Pistols
300x KB swings
WOD 25.03.16
Push Press
3-3-3-3-3@80%
Workout 16.5
21-18-15-12-9-6-3:
Thrusters
Burpees
M 95 lb. F 65 lb.
WOD 24.03.16
Power Snatch
Build to a Heavy Set of 2
EMOM x 12
Odd Minutes – 3 Power Snatch (75% of today)
Even Minutes – 40 Double-Unders
WOD 23.03.16
Practice 20′ Rope Climb
3 RFT
21 Box Jumps
12 Thrusters (40/30)
3 Muscle ups
WOD 22.03.16
Clean&Jerk
5×4@75%
3 RFT
15 Deadlifts
15 Wall Balls
15 Push Ups
WOD 21.03.16
Front Squat
1RM
4 RFT
10 Pull Ups
15 Box Jumps
20 Air Squats
WOD 18.03.16
Back Squat
3-3-3@85%
Every 1 min for 8 mins
12 V Ups
Max rounds in 8 minutes
4 Handstand push-ups
8 KB swings (24/16)
12 T2B
WOD 17.03.16
4 Rounds for time of:
1 Power Snatch
2 Overhead Squats
3 Power Cleans
4 Front Squats
3 minute rest between rounds
3 RFT:
15 Thrusters (40/30)
60 Double Unders