3/25/2014

warm up: dynamic

strength/skill: teams of 2:
        10 min emom:
    odd: max effort row
   even: max effort plank hold

wod: 3 rounds:
  3 min amrap:
  10 kbs(??)
  10 burpees
*rest 2 mins between rounds*
*score is your worst round*

3/24/14

warn up: dynamic

strength: 10 min emom:
    5 hang squat cleans(95/65)+5 burpees over bar

wod: 20min amrap
       10 push press (115/75)
       10 kbs (55/35)
       10 box jumps (24/20)

3/18/14

warm up: 2 rounds

              run 200m 

             10 squats

             10 push ups

strength/skill: 

14min emom

odd: row 150m

even: 12 unbroken wall balls(20/14)

wod: 75 double unders 

         10 strict press(115/75)

         15 ohs

         20 push press

         25 front squats 

         30 push jerks

         35 back squats 

3/17/14

warm up: dynamic+ hip/shoulder mob.

strength: 1rm clean and jerk (15mins)
             1rm snatch (15mins)

wod: 8 rounds:
        20sec max rep thrusters (65/45)
        10 rest