WODs

March 14-18 (WODs of the Week)

Monday, March 14, 2016

SWOD
3×2 Back Squat

WOD
Teams of 2
AMRAP 20
2-4-6-8-10-12*…
C&J 205/135
*after each round:
4 Rope Climbs (as a team using 1 rope)
30′ HS Walk (each, can be done at the same time) // Sub: Wheelbarrow or Wall Walk
All reps shared except the Walk

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Tuesday, March 15, 2016

A) WOD
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster 135/95
200m row after each set
Reps are individual, not shared. One partner works at a time.

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Wednesday, March 16, 2016

WOD
5 minutes of max reps of Burpee Box Jump Overs 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean 155/105
3 minute rest
2 minutes of max reps of WB 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B

SWOD
Work up to a heavy Squat Snatch (not a max), then
3×1 Snatch Pull
3×1 Snatch Grip Jerk + Pause OHS

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Thursday, March 17, 2016

WOD
AMRAP 15
200m Run
20 Air Squats
20 Push Ups
20 Sit Ups

GWOD: Mobility

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Friday, March 18, 2016

CF OPEN 16.4