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Chuck Snatch

March 26, 2014 by  

WOD 3/27/14

March 26, 2014 by  

  • Part 1:  OTM 10 Minutes:
  • 3x Hang Power Snatch
  • Part 2:  5 Rounds-
  • 200m Run
  • 7x Dips

Back Squat

March 25, 2014 by  

WOD 3/26/14

March 25, 2014 by  

  • Back Squat 5,5,3,3,3,1,1,1,1
  • WOD:
  • “Annie”
  • 50,40,30,20,10
  • Double Unders
  • Sit-ups

Kari Pull ups

March 24, 2014 by  

WOD 3/25/14

March 24, 2014 by  

  • Jerk 5,5,3,3,3,1,1,1,1
  • WOD:  (in teams of 2)
  • 50x Pull ups
  • 400m
  • 21x Thrusters
  • 800m
  • 21x Thrusters
  • 400m
  • 50x Pull ups

Steve Deadlift

March 23, 2014 by  

WOD 3/24/14

March 23, 2014 by  

  • PART 1:  AMRAP 7-
  • 7x Deadlift, 7x HSPU
  • REST 2 MINUTES
  • PART 2:  AMRAP 5-
  • 7x Barbell Burpees, 7x Hollow Rocks

WOD 3/22/14

March 21, 2014 by  

  • 5 Rounds:
  • 25x KBS
  • 50x DU
  • Driveway Farmer’s Carry

Group KBS

March 21, 2014 by  

Kai Clean

March 20, 2014 by  

Box Jump

March 19, 2014 by  

WOD 3/20/14

March 19, 2014 by  

  • 800m Run
  • 10,9,8…1
  • Hand Release Push ups, Hollow Rocks, Box Jumps
  • 800m Run

Steve Squat

March 18, 2014 by  

WOD 3/19/14

March 18, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:  3 Rounds:
  • 400m Run
  • 15x Weighted Step Ups (45/25)
  • 200m Overhead Plate Carry

WOD 3/18/14

March 17, 2014 by  

  • Push jerk 3,3,3,3,3
  • WOD:
  • 400m Run
  • 3x [5x Press, 7x Pull ups]
  • 400m Run
  • 2x [5x Press, 7x Pull ups]
  • 400m Run
  • 1x [5x Press, 7x Pull ups]
  • 400m Run

Mike Press

March 17, 2014 by  

St Patrick

March 16, 2014 by  

WOD 3/17/14

March 16, 2014 by  

  • Spend 10-15 minutes building to a heavy clean
  • Then:  AMRAP 10:
  • 17x Wallball
  • 3x Clean
  • 17x Wallball
  • 6x Clean
  • 17x Wallball
  • 9x Clean
  • Continue climbing as high as you can.

WOD 3/15/14

March 14, 2014 by  

  • 1 Mile Run
  • 6x [8x TTB, 8x Medball Clean]
  • 800m Run

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