March 2014

WOD for Monday, 3/31/14:

8 rounds:

200m run
1 rope climb
3 deadlifts (315#/205#)

WOD for Friday, 3/28/14:

“14.5”

21-18-15-12-9-6-3

thrusters (95#/65#)

burpees

DUE TO OUR LAST “FRIDAY NIGHT LIGHTS” EVENT STARTING EARLIER TONIGHT, THERE WILL BE NO 5:15pm CLASS

WOD for Thursday, 3/27/14:

3 rounds:

800m run
20 box jumps (30″/24″)
5 bar muscle-ups

WOD for Wednesday, 3/26/14:

50-40-30-20-10

wall balls (20#/14#)

sit-ups

WOD for Tuesday, 3/25/14:

EMOM for 20 minutes:

odd minutes: 2 snatches @ 70% of your 1RM
even minutes: 5 bar facing burpees

WOD for Monday, 3/24/14:

“Helen”

3 rounds:

400m run

21 kettlebell swings (53#/35#)

12 pull ups

WOD for Friday, 3/21/14:

“14.4”

AMRAP for 14 minutes:

60 calorie row
50 toes to bar
40 wall balls (20#/14#)
30 cleans (135#/95#)
20 muscle-ups

WOD for Wednesday, 3/19/20:

200′ overhead walking lunge (45#/25#)
50 burpees
200′ overhead walking lunge (45#/25#)

WOD for Tuesday, 3/18/14:

AMRAP for 15 minutes:

600m run

20 pull-ups

WOD for Monday, 3/17/14:

“Elizabeth”

21-15-9

squat clean (135#95#)

ring dip