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WOD

Saturday 3.22.14

By WODNo Comments

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Thursday 3.20.14

By WODOne Comment

Opener:
5×1
3 Position Clean (mid-thigh, below knee, ground)

Headliner:
20 Power Cleans (135#/95#)
400m Run
60 Lunges (45#/25#)
80 Pushups
60 Lunges
400m Run
20 Power Cleans

Closer:
ME3 Hollow Body Hold

Monday 3.17.14

By WODNo Comments

Strength:
Front Squat 3RM

Metcon:
Tabata (20 sec on/10 sec off x8)
1-Arm KB Snatches (53#/35#)
T2B
Burpees

Finisher:
2 Rounds
Row 500m (2 minutes rest between rds)

Saturday 3.15.14

By WODNo Comments

14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch