WOD
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk–wall walks–handstand or plank shoulder touches
Monthly Archives: March 2016
Monday, March 28, 2016 *5:00ish-6:00WILL BE OPEN MONDAY & TUESDAY ONLY OF THIS WEEK
WARM UP
run 800
2 rounds of 12
wall balls—med ball cleans—ball slams—push ups–ring rows—mtn climbers–speed skaters
WOD
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Friday, March 25, 2016 (5:00-6:00)
WOD
WARM UP
RUN 2 minutes
1 length lunges
12 push up
1 length prisoner hop
12 ring rows
:60 sit ups
WOD
100 double unders
800m barbell carry (95/65)
100 burpees
Thursday,March 24, 2016( 5:00-6:00)
WARM UP
RUN 6 MINUTES
x10each
lunges
air squats
good mornings
turkish get ups with KB
:45 plank hold
WOD
4 rounds for time of:
9 Deadlifts 225/185–185/135—WEIGHT OF CHOICE
60 Double Unders—60 TUCK JUMPS—180 SINGLES
3 Rope Climbs—WALL WALKS
Wednesday, March 23, 2016 (5:00-6:00)
WARM UP
Run 6 minutes
12-7-4
Ohs pvc–ring rows– back squat pvc– then 100 jumpropes
WOD
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Tuesday, March 22, 2016 (5:00-6:00)
WARM UP
150 jumpropes-
X2 @ 12each
Step ups
Jumping jacks
Empty bar dead lifts
Good mornings PVC
Lunges
WOD
For time:
800m Run
50 Box Jumps 24/20 (Step Down Recommended)
50 Back Extensions
800m Run
Sub 1 35 Reps at RX’d or 50 reps at 20/15.
Or box jump height of choice. Supermans.
Monday, March 21, 2016 (5:00-6:00)
WARM.UP
Run 8 minutes–15 each of good mornings–empty bar thrusters–ring rows–then 100 m farmer carry
WOD
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/95
55 wall-ball shots
55-calorie row or 20 sdhp
55 hand release push-ups
Friday, March 18, 2016 (5:00-6:00)
3rounds for time
run 400
15 good mornings 115/75
Thursday, March 17, 2016 ( 5:00-6:00)
warm up:
run 5 minutes—x2 12 jumping jacks—5 squat and hold for 10 sec—12 hollow rocks—10 step up taps
WOD
3 rounds for time of:
110 double unders=330 singles
55 air squats
27 sit ups
Wednesday, March 16, 2016 (5:00-6:00)
WOD
For time:
10 push Press 135/95
20 Pull-ups
200m Run
8 push press 135/95
15 Pull-ups
400m Run
6 push Press 135/95
10 Pull-ups
600m Run
DEMONFIT 