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3.13.15 FRIDAY warm up– 30cal Assault Bike Olympic: 5×2 Power Clean Strength: 3×5 Trap Bar Deadlift 3×5 Low Hang Clean High Pulls Metcon: 15.3

12 Mar 2015

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3-13-15

3.13.15 FRIDAY "15.3" 14min AMRAP of: 7 Ring Muscle Ups (scale- 14 WB Sit Ups, 7 Burpees) 50 Wall Balls…20/14 pounds…10 feet 100 Double Unders...

11 Mar 2015

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3-12-15

3.12.15 THURSDAY "SWELLEN" 3 Rounds of: 400m Run 21 KB Swings…70/53 pounds 12 Chest to Bar Pull Ups For Time (14min Time Cap) Post time...

10 Mar 2015

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3-11-15

3.11.15 WEDNESDAY "HAIL STORM" 42…30…18 of: Wall Balls…20/14 pounds…10/9 feet (8 Ring Muscle Ups after each set) (sub- 16 Ring Rows, 16 HR Push Ups)...

10 Mar 2015

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3-11-15

3.11.15 WEDNESDAY warm up– 2x400m Run Olympic: 5×2 Jerk Complex (complex= 2 Front Squats, 1 Split Jerk) Strength: 3×5 Bench Press 3×5 Dips Metcon: Explode...

09 Mar 2015

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3-10-15

3.10.15 TUESDAY warm up– 50cal Assault Bike Olympic: 5×3 Squat Snatch Strength: 3×5 Back Squat 3×5 Shoulder Press Metcon: Explode WOD Auxiliary: 4 Rounds of:...

08 Mar 2015

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3-9-15

3.9.15 MONDAY warm up– 1000m Row Olympic: 6min EMOM of: 1 CnJ Complex (complex= 2 Hang Cleans and 1 Jerk) Strength: 3×5 Deadlift 3×5 RDL...

07 Mar 2015

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3-8-15

3.8.15 SUNDAY ENDURANCE– “HOT CAKES” 27…24…21…18…15 of: Plate Burpees…45/25 pounds (Burpee with chest to plate, stand, ground to OH with plate) (800m Run after each...

06 Mar 2015

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3-7-15

3.7.15 SATURDAY "PARTNER POUNDER" 2000m Row 200 Wall Balls…20/14 pounds…10/9 feet 200 KB Swings…70/53 pounds 100 HSPU's…floor For Time Post time, team and load to...

05 Mar 2015

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