Thursday, March 26, 2015
Build to a heavy complex of: 2 Push Jerks + 1 Split Jerk Teams of 2AMRAP 5Row 50 CaloriesTime Remaining: Max BurpeesAMRAP 4 Row 40 CaloriesTime Remaining: Max Kettlebell Swings (53/35)AMRAP 3 Row 30 CaloriesTime Remaining: Max Air Squats Cool Down:10 Goodmornings15 Pushups20 Squats
Wednesday, March 25, 2015
Strength: Death by Back Squat every minute with a running clock complete til failureAdd 2 Reps each minute 1 Back Squat (155/115)3 Back Squat5 Back Squatand so on… WOD “Annie” 50-40-30-20-10Double UndersSit-ups Cool Down: 10 In and Outs with pushup/dip
Tuesday, March 24, 2015
WOD 40 Push-ups100 m sprint40 Deadlifts (135/95)100 m sprint40 Box Jumps (24/20)100 m sprints40 Clean & Jerks (95/65)100 m sprint40 Burpees100 m sprint40 Wall-Ball shots (20/14)100 m sprint40 Pull-ups100 m sprint Cool Down: Mobility
Monday, March 23, 2015
WODWith a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Cool Down: 3 x 10 Goodmornings15 Sit-ups