Monthly Archives: March 2016

4-1

-Buy in

5-1 bear complex
-W.O.D.(fight gone bad with hang power cleans instead of SDHP’S)

3-rounds

1 min.-wall balls (20/14)

1min.-hang power cleans(75/55)

1 min.-box jumps(20)

1 min.-push presses (75/55)

1 min.-row(calories)

1 min.-rest
-cash out

Roll/stretch


3-31

-Buy in (2 rounds 15 on/ 30 off)

Push-ups

Air squats

Swings or good mornings
-Skill/strength(5 rounds 15 on / 30 off)

Handstand holds

-W.O.D.(2 rounds)

3 min. -Sled relays (down and back then switch)

3min. Amrap

5-goblet squats(53/35)

5-pull ups or 3 muscle ups

20- double unders or 40 singles
-cash out

Roll/stretch


3-30

-Buy in(2 rounds)

20-halos(10L+10R)

20-around the worlds(10L+10R)

5-pry squats
-skill/strength(5min. Emom)

3-Back squats
-W.O.D.(12 min. Amrap)

3-hang power cleans (95/65)

6-front rack lunges(3 each side)(95/65)

9-STO(95/65)
-Cash out

1 min. Bar hang

Roll/stretch


3-29

-Buy in (2 rounds)

5-wall squats

10-good mornings

15-sit-ups
-skill/strength(8min. Emom)

5-deadlifts
-W.O.D.(8min. Amrap)

30-T2B

15-up-downs 

(At some point row 500m)

-cash out

3-arm bars each side

Roll/stretch


3-28

-Buy in(3 rounds)

5-Kang  squats

10-pass throughs
-skill/strength(5 min. Emom)

1-snatch + 3-overhead squats
W.O.D.(10min. Amrap)

10-box jumps 24/20

10-hand release push-ups
-cash out

2-1 min. Sprints of your choice

Roll/stretch


3-25

Last open W.O.D.😝

We wil have a BBQ after so bring a side of your choice! I will bring hamburgers, hotdogs, buns, plates, cups, ketchup and mustard!

First round of 16.5 will start 7:00-7:15 

Have a great day everyone!!!


3-25

-Buy in

5-1 bear complex
-W.O.D.

21-18-15-12-9-6-3

Thrusters 95/65(scaled 65/45)

Burpees(bar facing and jump over the barbell from both feet and land on both feet.) no step overs or one foot jumps
-cash out

Roll/stretch