WOD for Tuesday, 3/31/15:
15-10-5-10-15
hang squat clean (125#/85#)
ring dips
box jump overs (24″/20″)
March 2015
WOD for Monday, 3/30/15:
AMRAP for 12 minutes:
2 deadlifts (225#/155#)
2 bar muscle-ups (scaled: 2 C2B)
100m run
4 deadlifts
4 bar muscle-ups
100m run
6 deadlifts
6 bar muscle-ups*
100m run
*continue to add two reps per movement, per round until the time is up.
WOD for Friday, 3/27/15:
CrossFit Games Open WOD 15.5:
27 calorie row
27 thrusters (95#/65#)
21 calorie row
21 thrusters
15 calorie row
15 thrusters
9 calorie row
9 thrusters
WOD for Wednesday, 3/25/15:
AMRAP for 14 minutes:
6 squat cleans (95#/65#)
8 hand release burpees
12 push jerks (95#/65#)
1 minute rest
WOD for Tuesday, 3/23/15:
5 rounds:
ME set of toes to bar
400m run
*score is the total number of toes to bar
WOD for Monday, 3/22/15:
AMRAP for 8 minute:
3 handstand push-ups
3 cleans (185#/125#)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
WOD for Thursday, 3/19/15:
alternating EMOM for 14 minutes:
ODD: 4 “touch and go” power cleans (185#/125#)
EVEN: 8 handstand push-ups
WOD for Wednesday, 3/17/15:
tabata toes to bar
rest 2 minutes…
tabata box jumps (30″/24″)
rest 2 minutes…
tabata row (for calories)
*score is total number of reps for all 3 tabata cycles