Monthly Archives: March 2014

Tuesday, April 1 WOD: Pukie Brewster (150 burpees for time) followed directly by Murph.  Plan on staying at least two hours.     (April Fools!)   WarmUp: Run/Row/Jump 15 MB clean wall balls 20 lunges 15 pull-ups 20 box jumps … Continue reading

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Monday, March 31   WarmUp: Run 400 m or Row 500 m 3 min of DU practice  2 rounds: 10 ring push ups 10 KB thrusters 5/5 10 PVC snatch balance   Strength: OHS – week #2   WOD: 4 … Continue reading

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Saturday, March 29   WarmUp:  Run 400m or Row 500m 2 rounds: 5 man-makers 7 pull ups 9 tuck jumps 11 goblet squats   The Open WOD 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters (95/65) Burpees (bar-facing)   There will … Continue reading

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Friday, March 28   WarmUp:  200m MB Run 4 Tire flips- jump in & out 2 rope climbs/ 4 mod. rope pulls 10 REPS Bear Complex. 45/33 4 Tire flips- jump in & out 200m MB Run   Strength: Squat … Continue reading

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Thursday, March 27   WarmUp:  Row 250m Sprint 10 burpees 2 rounds:    10 ring rows    10 pistols    5 strict pull ups    2 rope climbs/ 4 mod. rope pulls   Strength: Front Squat – week #1 – … Continue reading

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