3/26/15 WOD

Warmup – 2 rds: 10 PVC passthroughs, 5 Explosion jumps, 15 pushups, 10 ring rows Front Squat 5@50 3@75 3@80 3+@85 Weighted dips/ring dips 5-5-5 4 rds: 10 front squat 165/115 15 ring row 20 pushup

3/25/15 WOD

Warmup – 5 min of jump rope, 1000m row Power Clean 5@50 3@75 3@80 3+@85 Weighted Pullup 5-5-5 14 min amrap: 5 T2B 10 Box jump overs 20 cal row

3/24/15 WOD

Warmup – 2 rds: 10 jump squats, 10 burpees, 10 PVC passthrus, 20 walking lunges Strict Press 5@50 3@75 3@80 3+@85 8 min amrap: 2 power snatch 95/65 25 DU 4 power snatch 95/65 25 DU …keep adding 2 power snatch per round

3/23/15 WOD

20 Air squats 20 Banded good mornings 20 Ab mat sit-ups 2 rds Back Squat 3-75% 3-80% 3+-85% WOD 20 box jumps 15 Russian kbs 10 ghd sit-ups 4 rds 3 min rest 30 second row max effort 30 second rest 5 rds

3/19/15 WOD

Warmup – 2 rds: 10 PVC passthroughs, 5 explosion jumps, 15 pushups, 10 pullups Front Squat 5@50% 5@70% 5@75% 5+@80% Weighted dips/ring dips 3-3-3-3-3 21-15-9: power cleans 135/95# abmat situps HR pushups

3/18/15 WOD

Warmup – 5 min of jump rope, 1000m row Power Clean 5@70% 5@75% 5+@80% Weighted Pullup 3-3-3-3-3 2 min max DU rest 2 min 2 min max T2B rest 2 min 2 min max pushups rest 2 min 2 min max front squats 95/65#

3/17/15 WOD

Warmup – 2 rds: 10 jump squats, 10 burpees, 10 PVC passthrus, 20 walking lunges Strict Press 5@50% 5@70% 5@75% 5+@80% Skill: 5-10 min of handstand holds/shoulder taps/HS walking On the min for 20 min: Odd: Goat 1 4/5 reps Even: Goat 2 4/5 reps

3/16/16 WOD

Warmup – 2 rds: 20 air squats, 15 situps, 10 pushups, 10 strict pullups Back Squat 5@50% 5@70% 5@75% 5+@80% 5 rds: wall run 15 KBS (Russian) 53/35# 10 Pullups

3/13/15 WOD

15.3 open wod 7 muscle ups 50 wall balls 14/20 100 double unders 14 min amrap

3/12/15 WOD

Warmup – 2 rds: 10 PVC passthroughs, 5 exp. Knee jumps, 15 pushups, 10 pullups Front Squat 10@50% 10@55% 10@60% Weighted dips/ring dips 3-3-3-3-3 For time: 4 rds: 50 DU 20 goblet squats 53/35# 20 abmat situps

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