Wednesday WOD (4/1/15) Db Snatch

DbSn

15 min AMRAP:
12 DB snatch (6 per arm) (40/30)
33 double unders

Tuesday WOD (3/31/15) Burpee Pull-ups

PU

For time:

75 Burpee Pull-ups

Monday WOD (3/30/15) 10-1

BJ

For time:

10-9-8-7-6-5-4-3-2-1
box jumps (24/20)
med ball slams (30/20)
hand-release push-ups

Saturday WOD (3/28/15) Run-a-Palooza

Run

400 Meter Repeats:
#1: Have 4 mins to complete
#2: Have 3:50 to complete
#3: Have 3:40 to complete
#4: Have 3:30 to complete
Continue timing pattern until the athlete can no longer make the interval.

Friday WOD (3/27/15) Open 15.5!

15-5thruster_bottom_sbeRds872326cVdz

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Thursday WOD (3/26/15) ‘”Megan”

Kb

Shoulder Press
5-5-5

Then…

“Megan”
21-15-9
Burpees
Kb Swings (50/35)
Double Unders

Wednesday WOD (3/25/15) Barbell Fun!

Drew

With 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.

Tuesday WOD (3/24/15) Annie, Are You Okay?

WBS

Annie, Are You Okay?

For time:

21-15-9
Row for Calories
Thrusters (65/45)
Med Ball Cleans (20/14)
SDHPs (65/45)
Wall Ball Shots (20/14)
Burpees

Monday WOD (3/23/15) It’s Elementary!

SE

Complete 10 Rounds for Time:
1 Rope Climb
1 Wall Sprint
2 Forward Rolls
3 Broad Jumps
10 Hollow Rocks

Saturday WOD (3/21/15) Plate Partner WOD

G2OH

In Groups of 2 or 3, complete the following for time:
Run 800m together
100 Russian twists (45/25)
100 Ground to overhead
100 Plyo jumps on wall
Run 800m together