28-03-2015

5' AMRAP

Burpee

Rest 5'

10 Rounds for time

10 Hspu / 10 Push ups

5 L-sit Pull ups

27-03-2015

Open Workout 15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters 43 / 30

26-03-2015

Back Squat

3x3


2 Rounds for Time

20 Calorie Row

20 Deadlifts 70/45

15 Front Squats

15 Shoulder to Overhead 

24-03-2015

2 Rounds For Time

500 m Run

10 Bar Muscle Ups

20 Cal Row

30 Burpees Over The Rower

40 Toes to Bar

50 Push ups
 

23-03-2015

Isa-Grace

30 Snatch 60/42,5

30 Clean and Jerk

 

21-03-2015


In teams of three


(10' Amrap ) x3

15 Box Jumps ( 5 reps per person)

15 Buprees Over the Bar

15 F Squat 60/40

Rest 5' 

20-03-2015

Open 15.4:

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

19-03-2015

Every two minutes, for 16 minutes (8 sets of):

Overhead Squat x 3-4 reps

Five rounds for time of:
15 Push ups
15 Overhead Squats (95/65 lbs)

18-03-2015


In teams of two,

Row 2000 Meters

50 Power Cleans 60/40

75 Pull-Ups

100 Burpee Box Jump-Overs

75 Pull-Ups

50 Power Cleans

Row 2000 Meters

17-03-2015

Back Squat

6-4-2-2-1

followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%

For time:
9 Thrusters 60/40
54 Double Unders
7 Thrusters
42 Double Unders
5 Thrusters
30 Double Unders