March, 2016 // Posts published in March, 2016
Thursday, March 31
SWOD: Every 1 min for 10 mins, alternating between:
- 8 Deadlifts, pick load
- Double Under, 1 min
- Deadlift, 185/135 lbs
- Burpee (Bar Facing)
- *400m Run x 4
Wednesday, March 30
WOD: 3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
- Rest 1 min
Tuesday, March 29
WOD:
- A. Power Clean 3-3-3-3-3
- B. Back Squat (3 sec pause at bottom) 3-3-3-3-3
- C. Plank Hold 3x 60 secs
Monday, March 28
WOD: 21-18-15-12-9-6-3 reps, for time of:
- Thruster, 95/65 lbs
- Bar Facing Burpee
Wednesday, March 23
SWOD: 3 rounds for time of:
- 15 Shoulder Press, pick load
- 15 High Pull Barbell Rows, pick load
- 15 Bent Over Barbell Rows, pick load
- 15 Plate Rows, pick load
- Run, 400 m
- 21 Power Cleans, 95/65 lbs
- 21 Pull-ups
- Run, 400 m
- 15 Power Cleans, 95/65 lbs
- 15 Pull-ups
- Run, 400 m
- 9 Power Cleans, 95/65 lbs
- 9 Pull-ups
Tuesday, March 22
EWOD:
- Tabata Air Squat
- 800m Sprint
- 12 Push Press, 115/85 lbs
- 20 Box Jumps, 24/20 in
Monday, March 21
SWOD:
- Bench Press : 3 Rep Max
- Run, 400 m
- 50 Supermen
- 50 AbMat Sit-ups
Monday, March 7
SWOD:
- Power Clean 3-3-3-3
- 5 Push Press, 135/95 lbs
- 5 Push Jerks, 135/95 lbs
- 10 Wall Balls, 20/16 lbs
- 10 Push Press
- 10 Push Jerks
- 20 Wall Balls
- 15 Push Press
- 15 Push Jerks
- 30 Wall Balls
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