3/8/2014

Main – WOD

PARTNER WOD

Metcon (Time)

10 rounds of:
10 Med Ball Clean 20/14
10 Box jumps 20″
10 Deadlift 185/135
10 Burpees
20m run
–10 round relay, 1 partner completes a round one partner rests

3/7/2014

Main – WOD

Romanian Deadlift (3,3,3,3,3,3)

Metcon (Time)

3-5-7-9-11
Bench press 185#/135#
Chin ups
2-fer-1 Wall balls 20/14

3/6/2014

Main – WOD

Power Clean

3 Position Power Clean- High hang PC, then Low hang PC, then TNG PC.
Progress through heavier weights until failure, and then:
2 Position Power Clean- Low Hang PC then TNG PC.

Metcon (4 Rounds for reps)

2 minute drills:
Pull ups
Push ups
Sit ups
Double unders (NO SINGLES)
-rest 2 minutes between each evolution

3/5/2014

Main – WOD

Back Squat (3×10@ 50% of 1rm of CF Total or CFFB Total)

Metcon (Time)

5 RFT:
10 KB Cleans (5L/ 5R) 1.5/ 1.0
3 Muscle ups

3/3/2014

Main – WOD

Handstand Push-ups (5x Max Reps)

Metcon (Weight)

EMOM for 20 min
3 Clean grip Dead lift
1 Squat Clean
2 Jerks
–10 burpee for missed rounds