Strength: All Levels: Push Press: 60% 1×5, 70% 1×5, 80%x 1xMR +5# Workout: Competition & L2: 2 Rounds of: 400m Farmers carry (1.5p/1p per hand) 30x Hollow Rocks L1: 2 Rounds of: 200m Farmers carry (1.5p/1p per hand) 30x Hollow Rocks
WOD 3/18/14
Weightlifting: 15 Minutes to find a heavy single squat clean Workout: Competition AMRAP 12: 5x Ring Dips 10x Front Squats (155#/105#) 30x Double Unders L2: AMRAP 12: 5x Ring Dips 10x Front Squats (125#/85#) 30x Double Unders L1: AMRAP 12: 5x Push-ups 10x Front Squats (95#/65#) 30x Double Unders
WOD 3/17/14
Strength: All Levels: High Bar BS: 60% 1×5, 70% 1×5, 80%x 1xMR +10# Workout: Competition: 10 Rounds of: 15x Wallballs 10x Pull-ups L2: 10 Rounds of: 10x Wallballs 5x Pull-ups L1: 7 Rounds of: 10x Wallballs 5x Pull-ups
WOD 3/14/14
Conditioning: Tabata Mash-up: Burpees T2B
WOD 3/13/14
Strength: Deadlift: 35% 1×5, 45% 1×5, 55%x 1×5 Conditioning: Competition & L2: 4 Rounds of: 800m Run 1 Minute Handstand hold 10x Supine Wallball tosses (20″/14″) L1: 3 Rounds of: 800m Run 1 Minute Handstand hold 10x Supine Wallball tosses (20″/14″)
WOD 3/12/14
Strength: Push Press: 35% 1×5, 45% 1×5, 55%x 1×5 3×10 Pendlay Rows Workout: All Levels: “Death by 10m”
WOD 3/11/14
Weightlifting: 15 Minutes to find a heavy single squat snatch Workout: Competition: 21-15-9 C2B OH Squat (115#/80#) L2: 21-15-9 Pull-ups OH Squat (95#/65#) L1: 21-15-9 Ring Rows OH Squat (65#/45#)
WOD 3/10/14
Strength: High Bar BS: 35% 1×5, 45% 1×5, 55%x 1×5 Workout: Competition & L2: “Elizabeth” 21-15-9 Clean (135#/95#) Ring Dips L1: 21-15-9 Clean (95#/65#) Ring Dips
WOD 3/7/14
Today’s WOD: 5 rounds: In 3 minutes 300m row 15 Burpees Rest for the remainder of the 3 minutes
WOD 3/6/14
Strength: Deadlift: 70% 1×5, 80% 1×3, 90%x 1xMR Workout: Competition & L2: Row 1km 50x Situps 40x Double unders 30x Squats 20x Push-ups 10x Burpees L1: Row 750m 50x Situps 40x Double unders 30x Squats 20x Push-ups 10x Burpees 6 Reasons Why You Gotta Deadlift by Charles Staley No other single exercise provides as many benefits as the …