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WOD

Saturday 3.8.14

By WODNo Comments

Reminder: Yoga on Sunday 10am, followed by open gym 11-1.

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95#/65#)
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.

Friday 3.7.14

By WODNo Comments

Skill:
Burgener Warmup
OH Squat Review

Metcon:
10-9-8-7-6-5-4-3-2-1
SDHP (75#/55#)
1-2-3-4-5-6-7-8-9-10
Burpees
10 V-ups after every round

Finisher:
AMRAP2 – Ring Rows

Thursday 3.6.14

By WODNo Comments

Opener:
AMRAP3
Wall Ball (20#/14#, 10’/9′)

Headliner:
AMRAP20
Run 500m
Row 20 sub 1:30/500m Pulls
Pushups Max Reps Unbroken
(score = total pushups)

Closer:
AMRAP3
Hollow-body Rock

Wednesday 3.5.14

By WODNo Comments

Strength:
50′ Yoke Carry ME

Metcon:
3 Rounds (Rest 2 minutes between)
4 min AMRAP
5 Thrusters (115#/75#)
6 Chest-to-bar Pull-ups

Finisher:
3 min AMRAP
KB Swings (as heavy as possible)