3 / 31 / 2017

***ANNOUNCEMENT***
There will be no 3:15 class Monday (April 3) or Thursday (April 6).

20 min Amrap
10 Burpees
15 Hang Power Cleans (95,65)
20 Air Squats
25 Situps

3 / 30 / 2017

1) Front Box Squat
5 x 5 @50-60%
normal squat stance

2) Power Clean
5 x 3 @70%

3 Rounds
10 Front Rack Lunges (75,55)
10 Power Snatch (75,55)
10 T2B

3 / 29 / 2017

Close Grip Bench Press(speed)
5 X 5 @50%
– Each set should be explosive and only take 5-6 seconds to complete.

Every 4:00 x 3 Sets
50 Double Unders
30 Wallballs (20,14)

3 / 28 / 2017

For time
100 KB Swings (53,35)
800m Run
50 Box Jumps (24,20)
25 Strict Pullups

3 / 27 / 2017

Paused Back Squat
Work to 3RM
(1 sec pause in bottom)

10 min EMOM
MIN 1: 6 Touch N Go Power Clean and Jerks (135,95)
Min 2: 10 Calorie Row/Bike

3 / 23 / 2017

10 min EMOM
Min 1: Bottoms Up KB Carry (50′ each arm)
Min 2: 20s Hollow Hold

With a running clock:
0:00-7:00, AMRAP of:
30 Double Unders
15 Power Snatch (75,55)

9:00-15:00, AMRAP of:
30 Double Unders
15 Hang Power Clean (75, 55)
15 Situps

3 / 22 / 2017

In Teams of 2 in 10:00 Work to Max Load in:
1 Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

With a partner
8 Rounds

12 Deadlifts (135,95)
12 Front Squats (135,95)
12 Cal Row/Bike

One partner completes entire round then switch.

3 / 21 / 2017

12 min EMOM
Min 1: 3-5 Strict Pullups
Min 2: 10 Close Grip Pushups
Min 3: 20 Russian Twists

5 Rounds
12 Burpee over Bar
12 Push Press (115,75)
Rest 90s

Keep round times as consistent as possible.

3 / 20 / 2017

Open WOD 11.5
20 min Amrap

5 Power Cleans (135,95)
10 T2B
15 Wallballs (20,14)

3 / 17 / 2017

With a running clock with a partner:
0:00-10:00
Row 1k
40 Front Squats (135,95)
Remaining time Max:
Box Jump Overs (24,20)
12:00-22:00
Row 1k
40 Push Press (135,95)
Remaining time Max:
Burpees
24:00-30:00
Row 800m
Remaining time:
KB Swings (70,53)