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

16-03-2015

Three sets of:


Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

Every 8 minutes, for 32 minutes (4 sets)


30 Chest to bar / Pull-ups
30 Push-ups
30 Pistols / Squat
 

14-03-2015

Deadlift

8-8-6-6-4-4

WOD:

30-20-10

Swings 24/16

Shoulder to Overhead 50/30

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