13-03-2015

Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:


7 muscle-ups
50 wall-ball shots
100 double-unders

12-03-2015

In teams of two, complete the following for time:

2000 Meter Med-Ball Relay Run
100 Burpee
100 Wall Ball Shots
200 Push-Ups
300 Double-Unders
40 Walking Lunge with Med-Ball
 

11-03-2015

Every minute, on the minute, for 24 minutes:


Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

10-03-2015

7 Rounds for time

10 Burpees
15 Toes to Bar
20 Reverse Lungees (Barbell,Double kb/dumbell)

09-03-2015

Every 5 minutes, for 30 minutes

Row 500/400 Meters
50 Double Unders 

07-03-2015

Every 5 minutes, for 30 minutes (6 sets),
complete the following as quickly as possible:


20 Handstand Push-Ups
20 Pull-Ups
20 Ring Dips

06-03-2015

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

05-03-2015

A.
Four sets of:
Press x 8-10 reps each arm
Rest 2-3 minutes


For time:

Row 1000 Meters
50 Thrusters 40/30
Row 1000 Meters
25 Thrusters 40/30


Partner A begins, and as soon as they have completed the 1000 meter row,
Partner B may get on the erg and begin his 1000 meter row.
A partner may only advance to the next station once the person ahead of them
has completed the task and moved to the next station.

04-03-2015

A.
Front Squat 8 x 2-3 reps (climbing)

B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts 50/30
10 Burpees Over the Barbell

Cap 15'

03-03-2015

Every 2 Min for 20 Min

20 Air Squats

Row Calories 15/10



Rest 7 Minutes



5 Rounds for Time

12 Push ups

12 Pull Ups