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March, 2015  // Posts published in March, 2015

31 Mar WODs | Comments

Tuesday, March 31

DSC_0038SWOD:

  • Deadlift 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. As many reps as possible in 15 mins of: Run, 400 m
  • 15 Handstand Push-ups
  • 20 Deadlifts, 225/135 lbs
  • 30 Toes-to-bars
  • 40 Wall Balls, 20/16 lbs
  • Max Effort Double Under

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31 Mar WODs | Comments

Monday, March 30

DSC_0041SWOD:

  • Power Clean 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:
  • 21 Cleans, 115/85 lbs
  • Run, 400 m
  • 15 Cleans, 115/85 lbs
  • Run, 400 m
  • 9 Cleans, 115/85 lbs
  • Run, 400 m

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27 Mar WODs | Comments

Friday, March 27

IMG_0079CF Games Open 15.5 - 27-21-15-9 reps, for time of:

  • Row (calories)
  • Thruster, 95/65 lbs

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26 Mar WODs | Comments

Thursday, March 26

IMG_0055SWOD:

  • 30 Kettlebell Swings, 2/1.5 pood
Every 1 min for 10 mins. *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *For every penalty counted, perform a 1000 meter row. WOD: Every 1 min for 10 mins, alternating between:
  • 9 Row (calories)s
  • 9 Burpee Box Jump Overs, 24/20 in

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25 Mar WODs | Comments

Wednesday, March 25

IMG_0024SWOD:

  • Snatch 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of:
  • 9 Deadlifts, 135/95 lbs
  • 12 Push-up (hand release)s
  • 15 Box Jumps, 24/20 in

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24 Mar WODs | Comments

Tuesday, March 24

photo-77SWOD:

  • Split Jerk 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of:
  • 4 Hang Cleans, 115/85 lbs
  • 6 Shoulder-to-Overheads, 115/85 lbs
  • 8 Lateral Burpee (Over Barbell)s
  • Run, 200 m

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24 Mar WODs | Comments

Monday, March 23

IMG_9204SWOD:

  • Back Squat 5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 4 rounds for time of:
  • Run, 400 m
  • 25 Back Squats, 95/65 lbs

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12 Mar WODs | Comments

Thursday, March 12

SWOD:

  • Clean 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:
  • 15 Cleans
  • 15 Burpee (Bar Facing)s

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11 Mar WODs | Comments

Wednesday, March 11

SWOD:

  • Bench Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:
  • Run, 400 m
  • 21 Push Press, 95/75 lbs
  • Run, 400 m
  • 15 Push Press, 95/75 lbs
  • Run, 400 m
  • 9 Push Press, 95/75 lbs
  • Run, 400 m

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10 Mar WODs | Comments

Tuesday, March 10

photo-199SWOD:

  • Snatch 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of:
  • Kettlebell Snatch (one arm - R), pick load
  • Kettlebell Snatch (one arm - L), pick load
  • Pull-up

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