Tuesday March 10, 2015
Strength: 3x(8+8+8) backward lunge (L), backward lunge (R), squat WOD: 15:00 AMRAP 400m run 15 Kettlebell swings (53/35) 10 deadlifts (225/155)
Monday March 9, 2015
WOD: (done in 2 heats) The Open 15.2 3 minute rounds until you fail to make all req’d reps RX Scaled 0-3:00 0-3:00 2X 2X 10 OH Squat (95/65) 6 OH Squat (65/45) 10 C2B pull up 6 chin over bar pull up 3:00-6:00 3:00-6:00 2X 2X 12 OH Squat 8 OH Squat 12 C2B…
Friday March 6, 2015
Strength: Snatch progression WOD: 2X Run 800m 50 air squats
Thursday March 5, 2015
Strength: Romanian deadlift 3×8 (medium weight) Floor press 3×8 (medium weight) WOD: 14 minute EMOM 2 snatches per minute
Wednesday March 4, 2015
Strength: Tire flips 3×6 Farmer walk 3x50m WOD: 40 thruster (45/25) 20 pull ups 30 thruster (65/45) 15 pull ups 20 thruster (95/65) 10 pull ups 10 thruster (115/85) 5 pull ups