Month: March 2015

WOD

EMOM 15:

Min 1: Row Easy

Min 2: Row 15 seconds over 2k Pace

Min 3: Row 10 seconds over 2k Pace

Min 4: Row 5 seconds over 2k Pace

Min 5: Row at 2K pace

Skill

Broad Jumps

Strength

4 rounds for time of:

25-foot overhead walking lunge

25- GHD sit-ups

On Ramp/L1: scaled

L2: 115/95#

L3: 135/115#

WOD

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

Skill

On Ramp/L1: 5 x 2 strict pull ups

L2/3: 5 x 1 weighted pull ups, increasing in weight

WOD

Jackie

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Same all levels, scale as needed

Strength

5×3 Back Squat, climbing in weight

WOD

3x400m run for time

approximately equal work to rest

WOD
15.5!

+associated skill work

Skill/Warm Up

Speed Ladders

Chest to Bar Pull Ups / Ring Row

WOD

3 Minutes: Row for Calories

3 Minutes: Burpee Box Jump Overs (20 inches)

2 Minutes: Row for Calories

2 Minutes: Burpee Box Jump Overs (20 inches)

1 Minute: Row for Calories

1 Minute: Burpee Box Jump Overs (20 inches)

Strength

4 sets of
4 Front Squat rack weight then go directly in 8 BS with same weight, ascending
Rest as needed between sets

Skill

Alternating Tabata Hollow Hold (from bar), flexed arm hang, handstand, and L hold hanging or supported

WOD
EMOM 20
Odd-5 HRPU+5 Kettlebell Swings
Even- 6 Shoulder to Overhead

On Ramp/L1: Choose weights
L2: 135/95#
L3: 155/115#

**Photo compliments of Tess White

Skill
Running Drills
Single Leg Deadlifts

4RFT
Run 200 with Medicine Ball
10 Hang Power Snatch
20 Double Unders
10 Pullups

On Ramp: AMRAP 10 of 200m run, 10 HPS scaled, 20 S/U’s, 10 ring rows
L1: movements scaled
L2: 20/14# medicine ball, 95/65#
L3: 20/14# medicine ball, 115/105#

**photo compliments of Jessica Grigg