WOD 09.03.15
Clean & jerk
1 RM
3 Rounds for time:
20 Burpees
20 Pull ups
20 Sit ups
20 Deadlifts
WOD 07.03.15
Front squat
1-1-1-1-1 @ 90%
Ever minute on the minute for max rounds
1 Thruster
1 Box jump
add 1 rep to the movements each successive minute, continue until failure.
WOD 06.03.15
Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
WOD 05.03.15
Snatch
3-3-3-3-3 @ 80%
5 Rounds of :
10 Push jerk
10 Kb swings
10 T2B
WOD 04.03.15
Back squat
3-3-3-3-3 @ 90%
20′ AMRAP
10 Push ups
20 Lunges
30 Sit ups
40 Squats
WOD 03.03.15
Shoulder press
4-4-4-4-4 @ 75 %
12′ AMRAP
7 Clean
7 Wall balls
WOD 02.03.15
Deadlift
1 RM
8′ Time cap
5-10-15
Kb swings
Burpees box jumps
after complet is complete do max rep pull ups during remaining time
WOD 28.02.15
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts
5 snatches
Then…
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
WOD 27.02.15
Clean & Jerk
1-1-1-1-1 @ 90%
4 Rounds of:
40-30-20-10
Burpees
Push press
WOD 26.02.15
Front squat
3-3-3 @ 85%
5 Rounds of:
12 Box jumps
9 Ring dips
6 SDHP