Monthly Archives: March 2016

Wednesday 03.30.16

A) Strength WOD

Front Squats

3 – 3 – 3 – 3 – 3

80% – 85% of 1RM

B) WOD

  • 4 Rounds

20 WB (20/14)

10 Snatches (115/75)

  • 5 min Rest
  • 2 Rounds

800 m Run

25 Box Jumps (24/20)

Tuesday 03.29.16

WOD

A) Bench press

10 – 10 – 8 – 8 – 6 – 6- 4 – 4 – 2- 2

  • Increase Weight every rep cange.

B) AMRAP 15:

5 T2B

10 Hand – Release Push ups

15 Back Squats (95/65)

 

Monday 03.28.16

A) Warm – up

2 min Coutch Stretch

800 m run

40 PU

30 SU

20 PLU

B) OPEM 16.5

21 – 18 – 15 – 12 – 9 – 6 – 3

Thrusters (95/65)

Bar Facing Burpees

  • If You compete the OPEN WOD on Friday, you will Completed two ” girl ” workouts with 10 min rest in between …
  • Ex: KAREN = 150 WB (20/14)
  • 10 min Rest
  • GRACE = 30 C & J (135/95)

No class at 10AM let’s all Support color vibe5K 😉

  

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