Thursday WOD 3/26/2015

IMAG2368

Warm up

Sled push 100m x 2

(Done as a group)

20 Burpees

15 pullups

10 walking lunges

5 Kettle bell swings

Core

8 tabata rds

Hollow body holds

WOD

5 rds

20 seconds at each station rest 10 seconds between each station

Rest 1 min between rounds

Abmat situp

Double unders

Deadlift 135/95

Muscle ups

Row (meters)

Cool down

Run 800m

Foam roll low back/ hamstrings

Tuesday WOD 3/24/2015

IMG_0810 FullSizeRender (7)

Warm up

Run 3x 200m rest 30 sec

12 tabat rds

6 wall balls

5 burppes

4 pullups

Core

8 tabata rds

Wind shield wipers

WOD

3-3-3-3-3

Thruster

10 Rounds

1  Rope Climb 15 ft
10 Push ups

Cool down

Row easy 500M

Lacrosse ball shoulders/ fore arms/ chest

Saturday WOD 3/21/2015

WOD

4 rounds
10 sumo deadlift high-pulls 95/65
10 shoulder press
10 back squats

Run 200M

OR

Open Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

 185/ 125 

Friday WOD 3/20/2015

IMG_4771

Warm up

Run 3x200m rest 30 sec

12 tabata rds

1 HSPU/ wall climb Hold remaining tim e

4 burpees

5 wallballs

Core

8 tabata rds

V-ups

WOD

7 min AMRAP every 30 seconds @ 60%

1 power clean on the minute

1 full clean  on the 30 second

Then:

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

Cool Down

Row easy 500m

Lacrosse ball shoulders

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