image
image

WODs

March 28-April 1 (WODs of the Week)

Monday, March 28, 2016

SWOD
3×5 Front Squat (heavy, across ~75-80%)

WOD
For time:
50 Cal Row
40 DL 155/105
30 Box Jumps 24/20
20 FS

--

Tuesday, March 29, 2016

WOD
3 Rounds for time:
15 WB 30/20
50 DU
15 WB 30/20
+2 minutes rest between rounds

SWOD
15 minutes to establish a heavy, triple: Strict Press

--

Wednesday, March 20, 2016

WOD
Teams of 3
7-minute cap per section
Divide reps as necessary

A)
50 BS (155/105)
50 BS (205/145)

3 minute rest

B)
50 Push Press (135/95)
50 Push Press (155/105)

3 minute rest

C)
50 Power Cleans (135/95)
50 Power Cleans (155/105)

--

Thursday, March 31, 2016

WOD “14.4”
For time:
60 Cal Row
50 TTB
40 WB (20/14)
30 Power Cleans (135/95)
20 Muscle-Ups

--

Friday, April 1, 2016

WOD

A. 3 Rounds-
Max unbroken Bench Press (Rx: bodyweight)
Max unbroken Strict Pull ups
2-3 minute rest between rounds

B. 3 Rounds-
Max unbroken Strict Ring Dips
Max unbroken Strict Ring Rows
2-3 minute rest between rounds

C. 3 Rounds-
Max unbroken strict single arm DB press (50/35)
Max unbroken single arm DB row
2-3 minute rest between rounds