3.1.15

Max 15meter farmer carry w/bars

Wod:
10 rounds
8 front squats 95/75
8 Kb swings (1.5/1)

2.27.15

WOD
“Angie”
100 pull ups
100 push ups
100 sit ups
100 squats
*Rx+ Use weight vest

2.26.15

15.1
9 minute AMRAP
15 T2B
10 DL (115/75)
5 snatch
Immediately followed by
15.1a
Find 1 rep max Clean & jerk in 6min

2.25.14

Fran
21-15-9
Thrusters (95/65)
Pull ups

Rest 5min

5 minute EMOMs

A. 150m row

B. 7 ring dips, 10 push ups

2.24.15

A. Push jerk 3-3-2-2-1
40 sec shoulder taps or / 40 sec handstand hold each round
20 sec of hard battle ropes (work in at least 3 sets of these)

B. 4 min Amrap
Max Thrusters
25 double unders when you break

– 2 min break –

4 min Amrap
Max pull-ups
8 T2b when you break

– 2 min break –

4 min amrap
Max push-ups
10 sit-ups when you break
(OR…for Rx do 3 rope climbs instead of sit-ups!)

2.23.15

CFG 14.3

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

2.22.15

Push Press
7-7-5-5-3-3

Death by…
Thrusters

Once you are out perform 6 Turkish get ups every minute until everyone is finished.

2.21.15

4 Rounds (40 minute time cap)
100 ft overhead walking lunge (45/25)
30 box jumps
20 wall balls
10 burpee pull ups

Bonus: 1 extra round

2.20.15

10 Rounds for time
5 Hang Power Clean (115/85)
L-Sit Hold, 15 seconds
5 Hang Power Snatch (115/85)

2.19.15

10min AMRAP
5 back squats (225/135)
75 Double unders

Rest 3min

10 min AMRAP
200m run (5x down & back)
400m row

Rest 3min

10min AMRAP
20 plank rows (#40/20 dumbbells)
5 wall walks