Four Peaks Friday
Complete all peaks!
Workout 1 peak= 500 burpees for time
Workout 2 peaks= 100 rope climbs
Workout 3 peaks= heavy Fran (155/105)
Workout 4 peaks= 5k run
Just Kidding, WOD will be posted at box
Archive for month: March, 2016
Teamwork Thursday 3-31-16
“Deck of Doom”
Box Jumps
Push-ups
SDHP (75/45)
Sit-ups
Weightlifting Wednesday 3-30-16
Strength
Clean
1-1-1-1-1…
Establish 1RM (20min)
WOD
4RFT
12 OHS (95/65)
400m run
18 Slam balls (20/10)
WL
Snatch Balance
3-3-2-2-1
Snatch HP + snatch (from blocks)
(1+1 x 5)
TankTop Tuesday 3-29-16
Strength
Push Press
8-8-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
DL (245/135)
Burpees
Pull-ups
17:00min cut off
Cashout– handstands
Motivational Monday 3-28-16
Strength
Back Squat
8-8-8-8-8
WOD
14:00min AMRAP
14 Hang Power Cleans (135/85)
20 WB (20/14)
24 Sit-ups
Cashout– Group Strecth
Final Open Workout 16.5 Friday
WOD
“Open Workout 16.5”
21-18-15-12-9-6-3
Thrusters
Bar Facing Burpees
Thankful Thursday 3-24-16
Strength
DL
5-5-2-2-2-2
2 Rope climbs
WOD
200m Run
10 T2B
25 KBS (54/35)
Cashout– Reverse Bicep curls + Lateral raises
Weightlifting Wednesday 3-23-16
Strength
OHS
5-5-2-2-2
WOD
5 rounds of…
EMOM Format
1 min of ME Power Snatches (95/65) for work 45sec/ rest 15sec
1 min of ME DU’s
1 min to complete 3 wall climbs
Measure will be total reps Snatches + DU’s
WL
Snatch Pulls
2-2-2-1-1
Split Jerk
3-3-3-3
Terrific Tuesdsy 3-22-16
Benchmark WOD
“Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Motivational Monday 3-21-16
Strength
Squat Clean
2-2-2-2-2-2
Work to a heavy 2
WOD
2RFT
15 Clean + Jerk (135/95)
25 Box Jumps
400m run
Cashout– ME Bench Press reps 1min (weight you did WOD)
