WOD: March 24, 2015

Warm-up

Run 400 m
Perfect Stretch
Barbell Complex

3 Deadlifts
3 Hang Cleans w/Squat
3 Front Squats
3 Press
3 Push Press
3 Push Jerk
3 Back Squat
3 OHS
5 Min.

WOD
Metcon (AMRAP – Reps)
Interval :45/:15
Hang Clean (must Squat) 155/105
Burpee Over Bar (clap & slap)
Back Squat
T2B
Bent Over Row
5 Rounds
MOFO
Increasing weight each set
Back Squat (5 x 10 rest 1:00 between sets)
Shoulder Press (5 x 10 rest 1:00 between sets)
Extra Credit
Metcon (AMRAP – Rounds and Reps)
12 Russian Swing 100/70
6 HSPU
OTM 10 Minutes
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WOD: March 23, 2015

Warm-up

:15 Jumping Jack
:15 Squat
:15 MC
:15 Jump Squat
4 Rounds
Then
:15 Plank
:15 Superman
:15 Side Plank – L
:15 Side Plank – R
4 Rounds
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

20 Min. Time Cap
MOFO
Front Squat (5 X 5 OTM Increasing load each set )
Push Press (5 X 5 OTM Increasing load each set )
Conditioning
Metcon (AMRAP – Rounds and Reps)
Burpee Broad Jump 40’
Lunge 40’
AMRAP: 10 Minutes
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