Monthly ArchivesMarch 2015

3/18/15 standard

3/18/15
10 Minute AMRAP: 2 Heats: Athletes Will Count For Each Other
30 Burpees (6″ Target)
30 Hang Cleans (135/95)
20 Lateral Barbell Burpees
20 Power Cleans (185/130)
10 Bar Facing Burpees
With remaining time: AMRAP Squat Cleans (225/155)
SCALE AS NEEDED!  THIS SHOULD BE HEAVIER THAN NORMAL THOUGH!

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3/16/15 standard

Strength: Back Squat
3@70, 3@75, 2@80, 2@85, 1@90, 1@95
3/16/15
2 Person Parnter WOD
400m Run (200m Each, Relay Style)
70 Front Squats (95/65)
400m Run (200m Each, Relay Style)
70 Pull-Ups
400m Run (200m Each, Relay Style)
70 S2OH (95/65)
Split Reps Anyway You Choose

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3/11/15 standard

Yoga is cancelled this week.  We will resume with it next week.
Strength: Strict Press + Push Press + Jerk: Work up to a max 1x Strict Press + 1x Push Press + 1x Jerk. Once you fail at the Strict Press, eliminate that movement and work up to a max 1x Push Press + 1x [...]

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3/9/15 standard

Strength: Hang Power Clean+Jerk:
In 12 Minutes: Work to a 1 RM for the day
2 Person Team WOD: With a running clock ,
Partner 1 will do 3/6/9 and then Partner 2
3 Squat Cleans (185/130) + 3 Burpees
6 Squat Cleans (155/115) + 6 Burpees
9 Squat Cleans (135/95) + 9 Burpees
Partners will change each other’s weights
After [...]

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15.2 standard

Workout 15.2
For as long as possible:
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
Etc., following same pattern

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