Friday, March 27, 2015

Saturday, 28 March 2015

Warm-up
Coaches Choice 

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb.  F 65 lb.


Thursday, March 26, 2015

Friday, 27 March 2015

Open Workout 14.5

For time:

21 Thrusters (95, 65#)

21 Barbell Facing Burpees 

18 Thrusters (95, 65#)

18 Barbell Facing Burpees

15 Thrusters (95, 65#)

15 Barbell Facing Burpees

12 Thrusters (95, 65#)

12 Barbell Facing Burpees

9 Thrusters (95, 65#)

9 Barbell Facing Burpees

6 Thrusters (95, 65#)

6 Barbell Facing Burpees

3 Thrusters (95, 65#)

3 Barbell Facing Burpees


Wednesday, March 25, 2015

Thursday 26 March 2015

Threshold Thursday

Snatch

On the :90s 8x2 @ 80%

Clean and Jerk

On the :90s 8x2 @ 80%

 


Tuesday, March 24, 2015

Wednesday 25 March 2015

Warmup

400m run

High knees 

Butt kicks 

Laterals

Pass throughs 

Around the world 

3 RNFT 

10 air squats 

5 power jumps 

20 double unders 



Man on Fire

5 rounds of:

6 Power Snatches (135, 95#)

12 Box Jump Overs (24, 20")


Monday, March 23, 2015

Tuesday 24 March 2015

The Sandman

EMOMx14:

Odd:  AMRAP of 5 Burpees over the Bar + 5 Thrusters (95, 65#)

Even:  Rest

 


Sunday, March 22, 2015

Monday 23 March 2015

Bane

10-9-8-7-6-5-4-3-2-1

Deadlifts (185, 135#)

Burpees over the Bar




Thursday, March 19, 2015

Friday 20 March 2015

Open gym 0900-1100

Suggested wod:

Open WOD 14.4

AMRAP 14:

60 Calorie Row

50 Toes to Bar

40 Wall Balls (20#/10ft, 14#/9ft)

30 Cleans (135, 95#)

20 Muscle Ups