4.1.15

Strength – 4 rounds
Deficit pushups – (10-15 reps)
Strict Ring pull-ups with a 3 sec hold 
  (5-8 reps)
(supine row with 3  second hold if strict pull-ups are not there yet)
20 sec handstand hold
Rest 90 seconds

Wod
3 rounds for time
400 m row
400 m run
15 T2B

3.31.15

Overhead squats
5-5-5-5-5

Strict Shoulder press
5-5-5-5-5

7 min AMRAP
Bear complex (135/85)
Power clean
Front squat
Thruster
Back squat
Back jerk

3.30.15

“Crain”
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

3.29.15

15 strict chin up buy in
30 power snatch (115/65)
60 DB cleans (55/30)
90 K2E
120 abmat sit-ups
150 Front squat (45/35)
15 strict chin up cash out

3.28.15

Saturday partner WOD

4 minute AMRAPs

1. Box jumps (24″)
2. Kb swings (1.5/1 pood)
3. Clean & jerk
4. Pull ups/ring rows
5. DB Snatch (70/50)
6. Wall balls (20/12)
7. Burpee over partner planks

*rest 1 minute between each AMRAP
**Only 1 partner works at a time

3.27.15

15.5
27-21-15-9
Row (calories)
Thrusters (95/65)

Metcon
10 minute AMRAP
15 ring push ups
15 ring rows
15 ball slams

3.26.15

12 minute AMRAP
5 Sumo deadlift high pull (115/75)
10 bar over Burpees
20 sec L-Sit hold

3 min to setup & put weights away

7 minute AMRAP
Plank w/Dumbbell rows (40/20)
When you drop do 10 Burpees

3 min to setup & put weights away

Strength
5 minutes find 1RM THRUSTER

3.25.15

Skill (12min cap)
Sc- Learn Double under technique
Rx- Max double unders (unbroken)

Metcon
20 minute AMRAP
400m run or 600m Row
5 Power cleans @ (225/135)
15 box jumps

3.24.15

Bench Press
7-7-5-5-3-3

21-15-9
Hang squat snatch (115/75)
Toes to bar

3.23.15

Metcon
With a running clock perform 4 minute EMOMs.
0-4:00
15 Burpee pull ups
15 deadlift (315/215)
4:00-8:00
15 Burpee pull ups
20 wall balls (20/16)
8:00-12:00
15 Burpee pull ups
15 deadlift (315/215)
12:00-16:00
15 Burpee pull ups
20 wall balls (20/16)
16:00-20:00
15 Burpee pull ups
15 deadlift (315/215)
20:00-24:00
15 Burpee pull ups
20 wall balls (20/16)