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WOD Archives: March 2013

Monday 4/1/2013

Fitness A1. Hang Power Clean, 5 x 5, R60 A2. Dip Work, 5 x 3-5, R60 + 10 Rounds: 8 KB Swings 4 Box Jumps Performance A.1  Max Power Clean, 1 RM over 5 sets A.2  Max weighted Dip, over 5 sets + 10 Rounds: 10..1 Power Cleans @ 95/65 1..10 box jumps U&O @ 30/24″ MORE »

Saturday 3/30/2013

Fitness / Performance A.1 Power snatch, 4 x 3, rest 60 seconds. A.2 CG bench press, 4 x 3, 2021, rest 2 minutes + Fitness, for time: 30 KB Snatch 30 Knee raises 20 KB Snatch 25 Knee raises 10 KB Snatch 20 Knee raises Performance, for time: 21 power snatch (95/65#) 30 K2E 15 power snatch (95/65#) 25 K2E 9 power snatch (95/65#) 20 K2E   MORE »

Open Friday 3/29/2013

Open 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. 135# for Men, 95# for Women. MORE »

Thursday 3/28/2013

Fitness / Performance 2-3 tough push press 20 sec. AD/Row Sprint -R2- x 7 + 10 sec. Ball Slam 10 sec. Squat thrust Box Jumps (20/14″) 30 sec. row sprint -R2:30- x 2-3 MORE »

Wednesday 3/27/2013

Fitness / Performance 8 Min AmRap 50 meter farmers carry (70/50#) 6 dips 15 squat thrust -R4- 8 Min AmRap 150 meter row 35 double unders (Sub 8 burpees) 20 sit ups -R4- 8 Min AmRap 200m run 10 kb swings (50/35#) 10 burpees MORE »

Tuesday 3/26/2013

Fitness A. Front Squat, 5 x 5, R60 B. 5 Mins – Pull Ups + 15 Min AmRap 5 knee raises 7 ring rows 10 wall balls Performance A.1 Squat clean – 3.2.1.3.2.1, R60 A.2 Weighted pull up, 6 x 2-4, R2 + 15 Min AmRap 30 thruster (95/65#) 15/10 strict pull ups 20 thruster (115/75#) 15/10 Strict pull ups 10 thrusters (135/95#) 15/10 Strict pull ups *L-Sit Pull-ups if possible MORE »

Monday 3/25/2013

Fitness A. Deadlift, 5 x 3, R90 B1. Press, 3 x 5, R60 B2. GHD, 3 x 15-20, R60 + 5 Rds: 10 Deadlifts 15 Push-ups 20 KB Swings Performance A. Deadlift – EMOM x 5 @ 90% B.1 Press, 3 x 1-2, R60 B.2 K2E, 3 x 15-20, R60 + 5 Rds: 10 Deadlifts (205/115#) 20 HR push ups 30 double unders MORE »

Sunday 3/24/2013

Teams of 2, 5 min AmRap: 5 pull ups, 10 cal on rower -R3- 5 min AmRap: 5 Pull ups (CTB if possible) 10 Thrusters (105/75#) -R3- 5 mintue amrap of 200m row sprints MORE »

Saturday 3/23/2013

Fitness A. 10 min Hang Power Clean practice B. Banded/EROM Pull ups Cluster, 1.1.1 x 4, R10 sec, R2 min Performance A.  Hang squat clean –  2 reps EMOM for 10 mins B.  Weighted pull up cluster, 1.1.1×4, R10 secs, R2 mins + For time: 50 back squats (135/95#) 800m run Dragon Training Spring Chickens A. SL DB/KB Squat3 x 10, R60 + 5 Min Row For Meters R5 10 Min AmRap 10 KB Swings 5 Ring Rows 10 Sq Thrusts 5 Wall Ball R5 5 Min... MORE »