Monthly Archives: March 2014

WOD Tuesday 4/1/14

WOD Tuesday 4/1/14 2 Min Max Rep DU’s or Practice this skill 20 Min EMOM 4 DeadLift 275/185 ( Odd Minute ) 10 Burpee ( Even Minute ) “0” is an Even Minute ( No April Fools )

5:30am Rowing to the 80's

5:30am Rowing to the 80’s

WOD Monday 3/31/14

WOD Monday 3/31/14 Cleans 5-5-3-3-3-1-1-1 *Start @ 50% 10 Minute AMRAP 250m Row 200 Jump Rope Singles 5 SDLHP 115/95 10 Russian Twists 20/14

WOD Friday

Skill : GHD Situps For Time 10 Front Squat 185/135 1 HSPU 9 Front Squat 2 HSPU 8 Front Squat 3 HSPU 7 Front Squat 4 HSPU 6 Front Squat 5 HSPU 5 Front Squat 6 HSPU 4 Front Squat 7 HSPU 3 Front Squat 8 HSPU 2 Front Squat 9 HSPU …

WOD Thursday

WOD Thursday 3/27/14 Skill: L Holds ( Play time with the parallettes ) 10 Min AMRAP 5 DeadLifts 225/155 10 Kb Swings 70/55 15 Box Jumps 30/24 * Scale to achieve 3 Rounds ( or more )