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Tuesday 4.1.14

By WODNo Comments

14.5

For Time:
21-18-15-12-9-6-3
Thrusters (95#/65#)
Bar-Facing Burpees

Gotcha! April Fool’s!

Strength:
Overhead Squats 3-3-3

Metcon:
AMRAP10
5 Muscle Ups
10 Overhead Squats (95#/65#)

Finisher:
AMRAP3 – AbMat Situps

Monday 3.31.14

By WODNo Comments

Opener:
Run 1 Mile

Headliner:
Tabata
Row (Calories)
1-Arm KB Push Press (53#/35#)
KB Swings (53#/35#)
rest 1 minute between movements

After Party:
50 Hollow Body Rocks

Thursday 3.27.14

By WODNo Comments

Opener:
3 Position Snatch 5×1

Headliner:
Run 800m
21 Power Snatches (115#/75#)
Run 400m
15 Power Snatches
Run 200m
9 Power Snatches

After Party:
2min Sled Push (AHAP)

Monday 3.24.14

By WODNo Comments

Strength:
Bench Press 3-3-3

Metcon:
5 Rounds
Max Rep Burpees
Max Rep Front Squat
Rest

1 Minute Per Station
Men’s RX (95/135/185/135/95)
Women’s RX (65/95/115/95/65)

Finisher:
AMRAP3 – Rope Climb (15′)