1 Apr 15

A. 5x3 BS (build each-10 min to complete)

+

AMRAP 12
ME clean (135/95)
every time you drop or release the bar you have to do a 200m run.

31 Mar 15

A. 10 min to complete 5x3 strict press (build each)

+

1RFT
30 pullups
50 abmat sit-ups
70 dubs (3xsingles)
Right into
2RFT
20 pullups
40 abmat sit-ups
60 dubs (3xsingles)
Right into
3RFT
10 pullups
20 abmat sit-ups
40 dubs (3xsingles)

30 Mar 15

A. 5x5 CGBP

+

10 RFT
10 wall walks
10 burpees
+
4 min ME plate swings (45/25)

27 Mar 15

A. 5x3 BS

+

Buddy WOD
1000m run (together)
50 knees to elbow
50 SDHP
50 BJ
50 Plate presses (45/25)
50 OWL
50 butterfly sit-ups
50 HRPU
1000m run (together)
Except for the 1000m run, only one person works at a time. The number is the total for the buddy team. Split reps as needed.

26 Mar 15

A. 5x5 CGBP

+

AMRAP 15
200M run
20 KBS
10 burpee
5 PP (135/95)

25 Mar 15

A. 5x3 DL (build each set)

+

AMRAP 14
3 DL (135/95)
3 pullups
6 DL
6 pullups
9 DL
9 pullups
Continue to increase by 3 reps each set for 14 minutes

24 Mar 15

Speed work

1 mile run
4 min rest
800m run
2 min rest
800m run
2 min rest
400m run
1 min rest
400m run
1 min rest
400m run
1 min rest
400m run

Or

1600m row
4 min rest
1k row
2 min rest
1k row
2 min rest
500m row
1 min rest
500m row
1 min rest
500m row
1 min rest
500m row

23 Mar 15

A.  3x10 push press

+

40-30-20-10
Box jump
KBS
butterfly situps

20 Mar 15

A.  5x3 FS (build every other set to heavy 3)

+

5RFT
400m run
15 pull ups

19 Mar 15

A. 6 sets of press complex (build each set)
      1 strict press
      1 push press
      1 push jerk
This is touch and go style. You do one strict press, one push press, and then one push jerk. That equals one set. You'll do six sets adding weight each set.

+

Partner WOD
100 v ups
200 TTB
100 box jumps
200 dubs
100 HRPU
200 tuck jumps

Then 800m run - both partners run together.

18 Mar 15

A. 5x3 DL (build to heavy 3)

+

EMOM 12
minutes 1, 4, 7, 10 - 8 thrusters
minutes 2, 5, 8, 11 - 8 C&J
minutes 3, 6, 9, 12 - 8 snatches
Same weight for each

17 Mar 15

A. 6x3 DB thrusters (build on sets 2,5, and 6) (set 5 and 6 should be heavy)

+

"Karen"
150 wallballs for time (20/14) (10'/8')
No scaling. This is a benchmark WOD.

16 Mar 15

A.  5x5 DB BP

+

EMOM 20

ODD: 45 sec burpees 15 sec rest
EVEN: 45 sec handstand hold 15 sec rest

13 Mar 15

For load
3 sets x 5 RDS

1 DL
1 HPC
1 lunge per leg
1 FS
1 PP
1 BS
1 PP

This WOD is done like the Bear complex. You do 1 rep of all 7 exercises in sequence and repeat that sequence 3 times to equal 1 round. This is 5 rounds not for time but for load adding weight each round. Rest 2 minutes between rounds.

12 Mar 15

A. 5x3 strict press (build each set)

+

5 RFT
5 DL (135/95)
10 TTB
15 Burpees

Every 90 seconds complete 6 strict dead hang pull ups

11 Mar 15

A.  5x5 DL  (build on sets 3 and 5)

+

50-40-30-20-10
Hrpu
OWL (45/25)
KBS (53/35)

10 Mar 15

A. 6x3 DB Thrusters (build every other set)

+

10 RFT
200 m run
10 wall walks

9 Mar 15

4x10 CGBP

+

21-18-15-12-9-6-3
Bent over row (135/95)
Burpees

6 Mar 15

5x3 push press (build to heavy 3)

+

7RFT
200M run
20 pike pushups

5 Mar 15

A.  5x5 deadlift (build on sets 2 and 4)

+

AMRAP 15
30 jumping lunges
30 KB swings (53/35)
30 push ups

4 Mar 15

A. BS 5x3 build to heavy 3

+

Teams of 3
6 minute burpee box jump over
5 minute max effort cal row
4 minute burpee box jump over
3 minute max effort cal row
2 minute burpee box jump over
1 minute max cal row
Split work as needed

3 Mar 15

Continuous running clock
From 00:00-09:00
AMRAP of
RX
15 toes to bar
10 DL (115/75)
5 snatch (115/75)
Then from 09:01-15:00
Max effort max distance row

Scaled
00:00-09:00
15 hanging knee raises
10 DL (85/55)
5 ground to overhead (85/55)
Then from 09:01-15:00
Max effort max distance row

We will break up into groups.

2 Mar 15

A.  4x10 CGBP

+

12 min AMRAP:
1 mile run
ME box jumps with remaining time