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WOD Archive for March 2014

March 31, 2014

3x10 strict push-ups
5 x 10 bench press @ 60%
100 double under buy in
3 rounds
15 KBS
15 burpees
15 goblet squats
100 double under cash out

March 28, 2014

Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar Facing Burpees

March 27, 2014

22-16-10
Kb/db snatches 53/35
Pistols
*sub pistols for 55-40-25 air squats if you can't do pistols
3 minute rest

10 rounds
20 sec ME double unders
10 sec rest
20 sec Hollow hold
10 sec rest
20 sec ME slamball 50/30
10 sec rest
 

March 26, 2014

10:00 to work up to a heavy hang power clean + push jerk EMOM - 5:00 2 hang power clean and push jerks @75% of above
Partner WOD Complete the following:
2000m row
30 Thrusters 105/75
30 Box Jumps
30 Toes 2 Bar
30 KBS 70/53
2000m row
Finisher 3 sets of 10 Hollow/Arch

March 25, 2014

Back Squat: 1 attempt to establish a 20RM *Add approximately 5-10# to last week’s number. Push this week to as close to maximal as possible.
50 Burpees
20 Front Squats @60% of 1RM
50 Burpees
Finisher 30 HSPU not for ti

March 24, 2014

10:00 to work to a heavy hang snatch x 2
EMOM - 5:00 2 hang snatches @90% of above
For Time 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
5 hang snatches 155/105
3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
5 hang snatches 155/105
3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
5 hang snatches 155/105
Finisher Do 3 ME HS Hold (Maintain proper position. Once you break, come down)

March 21, 2014

Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
 

March 19, 2014

15:00 to work up to a heavy Clean + hang clean + jerk
1000m row then complete the following:
40 Burpees
40 kb snatch (20 each arm)
40 slam ball
Finish with 30 Hollow Rocks not for time
 

March 18, 2014

Find your 20RM Back (heavier than last week)
Conditioning
12-9-6
Muscle-ups
115/75# Thrusters
Finish with 3 sets of 10 Hollow/Arch on rings or bar not for time to reenforce proper movement patterns

March 17, 2014

Snatch
15:00 to work up to a heavy triple
Conditioning
EMOM 14:00
Odd Minutes:
7 Wall Ball
30 Double Unders (50 singles)
Even Minutes:
7 KBS 53/35
15 Sit-ups
Finish with 30 strict pull-ups not for time

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