March 2012

30 Mar 2012
1

Saturday WOD

by
A. Warm up B. front squat 5-5-5 C. 20 min AMRAP: 250 m Row 10 Ring Dips 10 Burpees...
Friday WOD
29 Mar 2012
5

Friday WOD

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A. Warm Up B. Push Press 5-5-5 C. 5 rounds for time: •5 Muscle-ups •10 Power cleans (135 / 95 lbs) •200 m Run...
Thursday Rest
28 Mar 2012
0

Thursday Rest

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...
Wednesday WOD
27 Mar 2012
1

Wednesday WOD

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A. Warm Up B. Dead Lift 5-5-5 C. For Time 21-15-9 Dead Lift at 70% 9-6-3 Wall Climbs...
Tuesday WOD
26 Mar 2012
2

Tuesday WOD

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A. Warm Up B. Bench Press 5-3-1 C. 10 min AMRAP: 7 Supine ring rows 9 Diamond push-ups 12 Knees To Elbows...
Monday WOD
25 Mar 2012
2

Monday WOD

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A. Warm Up B. Back Squat 5-5-5+ C. For time: •5 Rope climbs (5 pull-ups per 1 rope climb) •25 Burpees •10 Clean & Jerks (75% of 1RM) •25 Box jumps 24/20 •5 Rope climbs...
Saturday WOD
23 Mar 2012
0

Saturday WOD

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A. Warm Up B. Shoulder Press 5-5-5+ C. Hang Power snatch EMOTM for 20 mins....
Friday WOD
22 Mar 2012
1

Friday WOD

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A. Warm Up B. RDL 5-3-1+ C. For time 20 Cals on Airdyne 35 KBS 53/35 20 Cals on Airdyne 25 KBS 20 Cals on Airdyne 15 KBS 20 Cals on Airdyne...
Thusday WOD
21 Mar 2012
0

Thusday WOD

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  A.  Rest B.  Rest C.  Rest...
Wednesday WOD
20 Mar 2012
1

Wednesday WOD

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A.  Warm Up B.  Push Jerk C.  For time: Burpee pull-ups 10-9-8-7-6-5-4-3-2-1 Run 100 m between sets...