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WODs

March 7-11 (WODs of the Week)

Monday, March 7, 2016

WOD (20 min running clock)
From 0:00 to 15:00
AMRAP 15
5 T2B (athletes may sub WB sit ups if they did T2B in 16.2)
10 H.R. Push Ups
15 WB 20/14

Then, from 15:00 to 20:00
5 minutes to establish 1RM Snatch

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Tuesday, March 8, 2016

WOD 1
21-15-9
DL (275/185)
[Strict] Ring Dips
*Record time

WOD 2
2 minutes of max DU
Rest 2 minutes
2 minutes of max DU
*Record both totals (only record DU)

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Wednesday, March 9, 2016

WOD 1
“The Admiral”
3 RFT
20 Burpee Pull Ups
20 FS (155/105)
20 Box Jumps (24/20)

GWOD 2
5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups
Rest 5 minutes
3-3-3 unbroken Muscle ups
*Athletes who can not perform MU can sub C2B/Pull Ups

AUX
EMOM 10
1 Snatch AHAP

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Thursday, March 10, 2016

WOD (30 min CAP)
Partner 6K row
One partner holds front or side plank while other partner rows

GWOD: Mobility

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Friday, March 11, 2016

CF OPEN 16.3