4/1/2014

Main – WOD

Bench Press (3×6)

Bench Press (1x Max reps at 75% of last set)

Metcon (Time)

100 Double unders
5 clean/ jerk 205#/143#
75 Double unders
5 clean /jerk 185#/ 130#
50 Double unders
5 clean/ jerk 165#/ 118#

3/31/2014

Main – WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

3/27/2014

Main – WOD

Shoulder Press (3,3,3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
3 High Hang Power Clean 185/135
5 Front Squat 185/135
5 Box jumps 24/20

3/25/2014

Main – WOD

Power Clean (2,2,2,2,2,2,2)

Box Jump (Max Height Box Jump)

Max Height

Metcon (2 Rounds for reps)

2 Minute drills:
Squats
KB Swings

3/21/2014

Main – WOD

Air Force (Time)

20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
EMOTM 4 Burpees, yes this means the 1st minute as well
Men’s 95#/ Woman’s 65#