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WOD

Wednesday 3.25.15

By WODNo Comments

Strength:
EMOM10
1 Clean (Full, Building)

Metcon:
Teams of 2
100 Wall Balls (20#/14#)
100 SDHP
100 Push Press
100 Cal Row
100m Sprint (relay)
RX – 95#/65#, CRX – 115#/75#

Tuesday 3.24.15

By WODNo Comments

Strength/Skill:
Chest To Bar
1-2-3-4-5-6-7-8-9-10 (unbroken)

Metcon:
AMRAP12
30 Double Unders
8 Pistols
8 Box Jumps (24″/20″)
30 Double Unders
10 Pistols
10 Box Jumps
30 Double Unders
12 Pistols
12 Box Jumps
30/14/14, 30/16/16 etc…

Saturday 3.21.15

By WODNo Comments

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.

Thursday 3.19.15

By WODNo Comments

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