Saturday WOD 20150328

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Partner WOD 

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Friday WOD 20150327

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Workout 15.5

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

Row (calories)
Thrusters 95/65

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Thursday WOD 20150326

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‘Bring Sally Up’

Back Squat 135/95

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Wednesday WOD 20150325

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Turkish Get Ups

5×3 each side

-Then-

As many Reps as Possible in 12 Minutes of:

7 Kettlebell Snatch Right Arm 53/35
40 Double Unders
7 Kettlebell Snatch Left Arm 53/35
* 20 Chest to Bar Pull-Up Buy In

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Tuesday WOD 20150324

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10 Rounds for time of:

200m Run
2 Hand Stand Push-Up
4 Toes to Bar
6 Kettlebell Swings 70/53
8 Sit-Ups

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Monday WOD 20150323

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Deadlift

3-3-3-3-3

-Then-

3 Rounds for time of:

20 Wallballs 20/14
5 Muscle ups
10 Hang Power Snatch 115/75

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Saturday WOD 20150321

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Teams of 3 complete AMRAP 16 of the following triplet:

10 Front Squats, 185/135
20 Chest to Bar Pull-Ups
30 Deadlifts 185/135

*Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.

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Friday WOD 20150320

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Workout 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans 185/125
9 handstand push-ups
3 cleans 185/125
12 handstand push-ups
6 cleans 185/125
15 handstand push-ups
6 cleans 185/125
18 handstand push-ups
6 cleans 185/125
21 handstand push-ups
9 cleans 185/125
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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Thursday WOD 20150320

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4 Rounds of:
1 Minute max effort A
1 Minute max effort B 
1 Minute max effort C
1 Minute max effort D
Rest 1 Minute
*You and your coach will pick 4 movements.

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Wednesday WOD 20150318

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Take 15 minutes to work up to a heavy complex

 1 Hang Squat Clean + 2 Front Squats + 1 Split Jerk

-Then-

As Many Reps as Possible in 12 Minutes of:
5 Toes to Bar
10 Kettlebell Swings 70/53
20 Double Unders

Post loads and total reps to comments.

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