WOD 3/24/16

March 23, 2016 by  

  • 30,25,20,15,10,5 Medball Cleans
  • 15x Leg Lifts after each set

WOD 3/23/16

March 22, 2016 by  

  • 1600m Run
  • 21x HSPU
  • 800m Run
  • 18x HSPU
  • 400m Run
  • 15x HSPU
  • 200m Run

WOD 3/22/16

March 21, 2016 by  

  • 3 Rounds:
  • 500m Run
  • 30x Box Jumps
  • 30x Plate Sit ups

WOD 3/21

March 20, 2016 by  

  • “Daniel”
  • 50x Pull ups
  • 400m Run
  • 21x Thrusters
  • 800m Run
  • 21x Thrusters
  • 400m Run
  • 50x Pull ups

WOD 3/20/16

March 19, 2016 by  

  • 10,9,8…1 Deadlift
  • 10x Burpees after evens
  • Driveway Overhead Carry after odds

WOD 3/19/16

March 18, 2016 by  

  • AMRAP 15 minutes:
  • 1 MU/3 Power Cleans/20 Sit ups
  • 2 MU/4 Power Cleans/21 Sit ups
  • 3 MU/5 Power Cleans/22 Sit ups
  • Continue in same pattern as high as possible.

WOD 3/18/16

March 17, 2016 by  

  • FRIDAY FITNESS FUN

WOD 3/17/16

March 16, 2016 by  

  • AMRAP 17 Minutes:
  • 17x Pull ups
  • 17x Box Jumps
  • 17x Wallballs

WOD 3/16/16

March 15, 2016 by  

  • 800m Run or Row
  • 10x HSPU
  • 20x KBS
  • 30x TTB
  • 40x Overhead Walking Lunges
  • 200m Run
  • 40x Overhead Walking Lunges
  • 30x TTB
  • 20x KBS
  • 10x HSPU

WOD 3/15/16

March 14, 2016 by  

  • 50x Front Squat (135/95)
  • 400m Run every rest

WOD 3/14/16

March 13, 2016 by  

  • Jerk 3,3,3,3,3,3
  • Then:  3 Rounds-
  • 10x Pistols
  • 10x Dips
  • 20x DU
  • 200m
  • Metcon Only Option:
  • 6 Rounds-
  • 10x Jerk
  • 10x Pistol
  • 10x Dip
  • 20x DU
  • 200m

WOD 3/13/16

March 12, 2016 by  

  • 50,40,30,20,10
  • KBS
  • 300m Run after each set

WOD 3/12/16

March 11, 2016 by  

  • 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/25x Burpees
  • 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/20x Burpees
  • 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/15x Burpees
  • 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/10x Burpees
  • 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/5x Burpees

WOD 3/10/16

March 9, 2016 by  

  • 21-15-9
  • Deadlift
  • TTB
  • 400m Run After each set

WOD 3/9/16

March 8, 2016 by  

  • AMRAP 20 minutes:
  • 5x Push Up
  • 10x Hollow Rock
  • 15x Box Jump

WOD 3/8/16

March 7, 2016 by  

  • In teams of 2, 1 working at a time:
  • 2 Rounds-
  • 200x DU
  • 50x OHS
  • 50x Pull ups
  • 1600m

WOD 3/7/16

March 6, 2016 by  

  • 5 Rounds:
  • 30x Sit up
  • 50x Handstand Walking Steps
  • 50x Lunges

WOD 3/6/16

March 5, 2016 by  

  • 21-18-15-12-9 Pull ups
  • 15x Wallballs after each set

WOD 3/5/16

March 4, 2016 by  

  • 10 Rounds:
  • 5x Jerk
  • 10x Box Jump

WOD 3/4/16

March 3, 2016 by  

Friday Fitness Fun

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