3/25/15 WOD

1)DE75 box squats, 10×2 2) For time: 9 snatch, 135/95 9 OH squat, 135/95 30 DU’s 15 snatch, 95/65 15 OH squat, 95/65 60 DU’s 21 snatch, 75/45 21 OH squat, 75/45 90 DU’s

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March 24, 2015

3/24/15 WOD

1)Muscle up practice 2)Handstand hold practice: 3)5 minutes for max laps around gym. Every lap do 5 burpees.

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March 23, 2015

3/23/15 WOD

1)ME shoulder press 2)ME bench press 3)15 minute Ladder up DLs by 1’s, 225/155 Rope climbs by 1’s Ring dips by 2’s

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March 22, 2015

3/21/15 WOD

1)Ring MU progression 2)Stationary handstand technique 3)WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)  

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March 20, 2015

3/20/15 WOD

1)ME box squat 2)For time: 70 burpees 60 CCCT rollouts 50 RKB swings, 70/55 40 pullups 30 wallballs, 20/14 20 Cal. row 10 TGU’s, 70/55

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March 19, 2015

3/19/15 WOD

1)DE70 bench press w/band around back, P/R, 12×3 2)AMRAP20 10 inverted KB press, 35/20 50 DU’s 10 pullups  

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March 18, 2015

3/18/15 WOD

1)ME snatch 2)ME C&J 3)500M row

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March 17, 2015

3/17/15 WOD

1)DE70 box squats, 12×2 EOS 3 GHD raises 2)AMRAP20 10 thrusters, 95/65 5 barbell burpees 1 – 80’  rope sled pull w/strap drag back, 180/135

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March 16, 2015

3/16/15 WOD

1)Stationary handstand for total time. Work to eliminate arching back (10 minutes working time) 2)Rope climbs in 10 minutes 3)Mobility for ankles, shoulders, or as needed for athlete  

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March 15, 2015

3/14/15 WOD

1)ME pushpress 2)4 rds 4 laps around gym 25 pullups 50 pushups 75 squats  

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March 13, 2015
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