March 2014

Monday WOD: 400M Run 50 Squats 4R4T Tuesday WOD: Odd Couple Push Press Tabata: Pull Ups Chest to Bar 8 cycles, push ups each Wednesday WOD: “Linebacker” 5 MB Cleans: Men’s 14# / Women’s 10 10 Pistols 15 Double Unders 20 min AMRAP Thursday WOD: Odd Couple Squat Cleans then Wall Balls: Men’s 20# 10′ […]

Monday WOD: “Cindy” 5 Pullups 10 Pushups 15 Squats 20 min AMRAP Tuesday WOD: Odd Couple Strength: Front Squat “Deadman’s Row” Row 2k; Deadlifts till failure (225/185) Wednesday WOD: Tabata: Deadlift (275/135) Deadlift (195/95) Deadlift (115/55) 8 cycles each move – 1 min rest between Thursday WOD: Master’s Final WOD 2013 (version) 100 Double unders,

Monday WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Press 5R4T Tuesday WOD: Hulk Strength Back Squats Thrusters : Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday WOD: 150 KBS Men’s 50# / Women’s 35# Thursday WOD: ” Army PT Test” 2 Mile Run

Monday WOD: “Elizabeth” Squat Cleans: Men’s 135# / Women’s 95# Ring Dips 21-15-9 Reps …For Time… Tuesday WOD: “Snatch” Strength: Odd Couple Snatch then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday WOD: 10 Power Cleans: Men’s 95# / Women’s 65# 10 Push

Monday WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Tuesday WOD: “Bell Work” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min AMRAP Wednesday WOD: “Random” 500M Row 15 Burpees 30 Squats