Monthly Archives: March 2015

Wednesday, April 1

Wednesday, April 1   WarmUp: Dynamic Stretching 1 round of Bear Complex 45/33  (5 moves x 7)   Strength:  “1-and-a-quarter” OHS – Week #6   WOD #1: 10-8-6-4-2 hang power cleans (135/95) (descending numbers) 1-2-3-4-5 shuttle runs (ascending numbers)   Rest … Continue reading

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Tuesday, March 31

Tuesday, March 31   WarmUp: Row 500m 40 DU/ 120 singles 30 lunges 20 wall balls 10 strict pull ups 1 min plank hold   Strength: Clean and Jerk – week #6   WOD: 50 OHS (45/33) 100 Russian twists (14/8) … Continue reading

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Monday, March 30

Monday, March 30 WarmUp: Run 800m 3 rounds: 5 barbell shoulder press 10 MB cradles or GHD sit ups 15 jumping squats   Strength:  Hang squat snatch – week #6   WOD: 15-12-9-6-3 Wall Balls (20/14) Deadlifts (115/75) Box Jumps … Continue reading

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March 29, 2015

Sunday, March 29. Strength Class Warm Up: Run 400m 3 Rounds: 10 OHS w/ bar 8 Broad Jumps 10 Front Rack Lunges 3 Strict HSPU Clean Complex 5×2 Squat Clean + Front Squat + Hang Squat Clean + Squat Clean … Continue reading

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March 29, 2015

Sunday, March 29. Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.

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