March 2015

Barbell 10am

Open Gym 11am-1pm

RX’D

Men clean 185 lb. Women clean 125 lb.

AMRAP8
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

SCALED
AMRAP8
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

Strength:
Shoulder 1RM

Metcon:
5 Rounds
2 Rope Climbs (15′)
10 T2B
10 Wall Balls (30#/20#)
Rest 1 minute between rounds

Open Gym:
Sign in for class, make a missed WOD, work your weaknesses, or do this suggested workout:

5 Rounds (not for time)
100′ Sled Push
5 Back Squats
*Build on weight for both

Gymnastics:
HS Practice
3 rounds:
10 Scap Pullups
10 Weighted GHD Situps

Metcon:
AMRAP20
5 HSPU
10 Deadlifts (135#/95#)
15 Burpees Over Bar

Strength:
Bench Press 10-10-10
DB Bent Over Row 10-10-10

Metcon:
“Helen”
3 RFT
400m Run
21 KB Swings (53#/35#)
12 Pullups

Strength:
Front Squat 1RM

Metcon:
For time
RX – 205/135 CRX-225/155
40 Double Unders
4 Squat Cleans
4 Jerks
30 Double Unders
3 Squat Cleans
3 Jerks
20 Double Unders
2 Squat Cleans
2 Jerks
10 Double Unders
1 Squat Clean
1 Jerk

Barbell Club 10am

Open Gym 11am – 1pm

Workout 15.3

Rx

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Strength:
Shoulder Press 5×5 (75%)

Metcon:
1 Min Pushups
2 Min Row (cal)
3 Min Burpees Over Bar
4 Min Strict Pullups
3 Min Burpees Over Bar
2 Min Push Press (95#/65#)
1 Min Pushups

Score = Total Reps