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#
Monthly Archives: March 2014
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
3/29/2014
Main – WOD
Metcon (Time)
5 RFT
50 Squats
100 Double unders
3/28/2014
Main – WOD
Overhead Squat (95#/65#)
Metcon (AMRAP – Reps)
TABATA
10m Sprint
Whip ups
V-ups
Ring Rows
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
3/26/2014
Main – WOD
Deadlift (5,3,3,1,1,1,1)
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
5 Burpees
25 Double unders
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
3/24/2014
Main – WOD
Back Squat (3×7 @70% of 1rm from CF Total or CFFB Total)
Metcon (Time)
10 rounds:
100m Sprint
3 HSPU
3/22/2014
Main – WOD
Metcon (Time)
3 RFT:
800m Run
5 Power Cleans 205/150
5 Front squats 205/150
5 Push Jerk 205/150
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#