Wednesday March 18, 2015
Strength/Skill: Alternating OTM 10 min Even: 3 Squat Snatch (medium weight, move fast), Odd: Max distance HS Walk (or work wall HS holds or shoulder touches) WODAlternate minutesEMOMx14: Dips & Clusters (1 cluster is a squat clean followed by a shoulder to overhead)Min 1: 7 ClustersMin 2: 7 DipsMin 3: 6 ClustersMin 4: 6 DipsMin […]
Tuesday March 17, 2015
Happy St. Patty’s day!! Skill – 10 minutes to work strict, kipping or butterfly pull ups as part of warm up WOD800m Run10 C2B Pull Ups10 Burpees400m Run20 C2B Pull Ups20 Burpees200m Run30 C2B Pull Ups30 Burpees
Monday March 16, 2015
Skill Work:Every 90 seconds for 12 minutes (0, 1:30, 3, 4:30, 6, 7:30, 9, 10:30) 1 Push Press + 1 Push Jerk + 1 Split Jerk, work up in weight WODAMRAP 9, increase reps each round:2 PC (135/95)2 Box Jump Overs4/4, 6/6, 8/8, 10/10, 12 /12
Sunday, March 15th, 2015
OPEN GYM 10:30 AM – NOON Slightly adjusted timing. Come do a wod you missed, work on skills or 15.3 if you missed it!!!
Saturday, March 14th, 2015
Bowen 3 rounds for time of:Run 800 meters275-lb. deadlifts, 7 reps10 burpee pull-ups53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)20 box jumps, 24-inch box