WOD

March 05, 2015

Strength:

Front Squat: 5 × 3

Metcon:

For Time:

30 – Front Squats
40 – Deadlifts
50 – Jumping Pull Ups
40 – Burpees
30 – Push Press

Rest 2 min. Then…

1 min. ME Split Jumps

Comments: 0

WOD

March 04, 2015

Strength:

Push Press/Push Jerk: 7 × 2

*Your first rep is a Push Press, then the second rep is a Push Jerk. The weight should be pretty close to your 1 RM Push Press.

Metcon:

18 min. AMRAP:

200 m Run
- Clean and Jerks
- Pull Ups

*Ascending reps: 2, 4, 6, 8…

Comments: 0

WOD

March 03, 2015

Strength:

Deadlift: 6 × 2

Metcon:

5 rounds:

45 sec. ME Burpees
15 sec. Rest

45 sec. ME Box Jumps
15 sec. Rest

45 sec. ME KB Swings
15 sec. Rest

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WOD

February 26, 2015

Strength:

Push Press: 6 × 4

Metcon:

7 rounds:

200 m Run
16 – Walking Lunges
12 – KB Swings

Comments: 0

WOD

February 25, 2015

Strength:

10 EMOM Back Squat: 3 reps

Metcon:

3 rounds:

5 min. AMRAP:

5 – Toes 2 Bar
10 – Push Ups
15 – Box Jumps

1 min. Rest

Finisher:

20 – Hollow Rocks
45 sec. Plank
15 sec. Rest

Comments: 0

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