Monthly Archives: March 2016

STRENGTH TEST Snatch/Push Press/Clean WOD (5 rounds for time) 10 alternating KB snatches @50/35# 15 burpees

STRENGTH TEST Snatch/Push Press/Clean WOD (For time) 25 hspu 50 deadlift @135/95# 50 situps 50 box jumps @24/20″ 50 t2b 50 KB clean and jerk @35/25# 25 hspu

STRENGTH TEST Clean, 1RM WOD (8 rounds for time) 15 power snatches @75/55# 30 double unders

STRENGTH TEST Push Press, 1RM WOD (3 rounds for time) 15 Wallballs @20/14# 15 hang squat cleans @65/45#

STRENGTH TEST Snatch, 1RM WOD “CINDY” (AMRAP in 20) 5 pullups  10 push-ups 15 air squats

STRENGTH TEST OHS/JERK/POWER CLEAN WOD (5 rounds for time) 200 meter run (1 lap) 15 KB swings @50/35# 50 double unders

  

STRENGTH TEST OHS/Jerk/Power Clean WOD (EMOM x 12) Odd Min– 3 burpees + 3 Power Snatch@ 75% Even Min – 3 burpees + 30 Double-Unders

STRENGTH TEST Power Clean WOD (For time) 1000 meter row 50 shoulder to overhead @95/65# 30 box jumps @24/20″

STRENGTH TEST Jerk 1RM WOD (15-12-9-6-3) Thrusters @95/65# Hang power cleans @95/65#

STRENGTH TEST Overhead Squat WOD  (For time) 50 KB swings @50/35# 40 KB stationary alternating lunges @50/35# 30 bar facing burpees 20 OHS @155/105# or 45% of OHS 1RM 10 muscle ups

STRENGTH TEST Front Squat/Shoulder Press/Power Snatch WOD (5 rounds for time) 20 back squats @135/95# 12 power cleans @135/95#

    

STRENGTH TEST Front Squat/Shoulder Press/Power Snatch WOD (For time) 50 pullups  50 push ups 50 air squats *at the top of each minute including the start of the workout you must perform 20 double unders. 

  

STRENGTH TEST Shoulder Press, 1RM WOD (6 rounds for time) 5 shoulder to overhead @115/75# 10 deadlift @115/75# 15 box jumps @24/20″

STRENGTH TEST Front Squat, 1RM WOD (4 round OT3:00) 20 burpees to plate 20 KB swings @50/35# 12 HSPU 

STRENGTH Back Squat/Bench Press/Deadlift WOD (3 rounds for time) 600m run (2 laps) 15 burpees 8 KB snatches right arm @50/35# 8 KB snatches left arm @50/35#

OPEN WOD 16.3 (AMRAP in 7) 10 power snatches @75/55# 3 bar muscle-ups STRENGTH Back Squat/bench press/ deadlift

STRENGTH TEST (Make up missed lift) Back Squat/bench press/deadlift  WOD (5 rounds for time) 10 burpees  15 thrusters @75/55# 10 SDHP @75/55#

STRENGTH TEST Deadlift, 1RM WOD (for time) 40 Wallballs @20/14# 30 deadlift @135/95# 20 push ups w/release  10 hang power cleans @135/95#

   STRENGTH TEST Bench Press, 1RM WOD (AMRAP in 9) 3 muscle ups 6 shoulder to overhead @115/75# 27 double unders

STRENGTH TEST Back Squat, 1RM WOD (3 rounds for time) 18 Abmat situps 15 box jumps @24/20″ 12 HSPU  9 power snatches @50%

LAST DAY OF THE BIRTHDAY WEEK!    STRENGHT (EMOTM for 10) Power snatch, @60% WOD (5 rounds for time) 33 KB swings @50/35# 33 box jumps @24/20″

  

   STRENGTH Push Press, 7×1 @65% WOD “B’s Milestones” (For time) 23 push ups w/release 33 deadlifts @135/95# 21 push ups w/release 33 deadlift @115/75# 18 push ups w/release 33 deadlift @95/65# 16 push ups w/release

HAPPY BIRTHDAY BRIDGET!!!!    STRENGTH Back Squat, 7×2 @65% WOD “3/2 Turning 33″ (For time:) 33 HSPU 3  strict pullups 2 wall climbs 33 goblet squat cleans @50/35# 3 strict pullups 2 wall climbs 33 release push ups 3 strict pullups 2 wall climbs 33 goblet alternating lunges @50/35# 3 strict pullups  2 wall climbs