3/28/16

40-30-20-10 reps for time of:
Hang Power Clean 95/65
Wallball Shots 20/14
Pull-ups

3 Rounds for time of:
15 Burpees over bar
15 Push Jerks 135/95

4 Rounds for time of:
400m run
20 GHD Sit-ups
10 Deadlifts 245/185

*Rest 5 minutes between workouts

3/8/16

Strength:

Bench press 

Drop sets (Max reps @)

225,205,185,165,135,95,45 

Conditioning:

A)

3 rounds 

Row 30cal 

30 box jumps 24/20 

30 S2OH 115/85 

B)

Airbike 

8x10cal

Rest 1min between sets 

Midline 

4x60 abmat sit-ups 

Strength: 

EMOTM 8 

1 snatch + 1 C&J

Conditioning:

Part 1

2min

Max bar muscle ups 

1min rest 

2min 

Max CTB pull-ups 

1min rest

2min

Max pull-ups 

Part 2

3 rounds 

30 wallballs 20/20

15 thrusters 95/95

5 snatch 95/95

1/1/16

Conditioning: 

5 rounds 

Max Benchpress 225/145

Max muscle-ups 

Rest 10

5 rounds 

50 dubs 

20 burpees 

2/29/16

Conditioning:

Leap year Wod 

2 rounds 

29 Thrusters 95/65

29 Box Jump overs 24/20"

29 TTB

29 calorie row

2/26/16

Strength: backsquat 

5x5

Conditioning 

2000m row 

AMRAP 6

16.1

2/24/16

BBC:snatch

EOMOTM 20

1 high hang snatch + 1 snatch

*go heavier then last week 

Conditioning: minimum 30 minutes

Every 3min until failure 

15 calorie row

15 power Snatch 95/65

15 TTB 

*rest with remaining time 

Rest 5

100 burpees 

Durability:

5x10 HSPUs

**do as many strict as possible