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March, 2015 // Posts published in March, 2015

Home » Archive for March, 2015

31 Mar WODs | Comments

Tuesday, March 31

SWOD:

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

31 Mar WODs | Comments

Monday, March 30

SWOD:

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

27 Mar WODs | Comments

Friday, March 27

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

Row (calories)
Thruster, 95/65 lbs

26 Mar WODs | Comments

Thursday, March 26

SWOD:

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

25 Mar WODs | Comments

Wednesday, March 25

SWOD:

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

24 Mar WODs | Comments

Tuesday, March 24

SWOD:

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

24 Mar WODs | Comments

Monday, March 23

SWOD:

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

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

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

10 Mar WODs | Comments

Tuesday, March 10

SWOD:

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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