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3/31/2014

Strength:

SJ 10 Sets of 2 @ HAP

 

WOD:

3 rounds for time (15 min cap)

Row 500 m

5 MUs (or 10 chest to bar pull ups)

10 handstand push ups (or kneeling KB presses HAP)

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3/30/2014

Strength:

BSQ 10 Sets of 2 @ HAP

 

WOD:

Death by push ups and sit ups

 

3 min rest

 

5 min AMRAP

10 pull ups

10 push ups

10 pistols (5 each leg)

Mile warm down

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3/28/2014

Strength:

OHS 10 Sets of 2 @ HAP

 

WOD:

14.4

or

Badger

3 rounds for time of:

30 Squat Cleans, 95/65 lbs

30 Pull-ups

Run, 800 m

For time (done in sequence) vest optional

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3/27/2014

Strength:

 

PP 10 Sets of 2 @ HAP

 

WOD:

14.4 teaser if doing the open on Saturday

 

or

 

Run: 400

PCL: 50 (135/95)

Run: 400

FSQ: 40

Run: 400

PJ: 30

For time

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3/26/2014

Strength:

FSQ 10 Sets of 2 @ HAP

 

WOD:

Run: 800

Then

Box Jump

Pull Up

Push Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time

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3/25/2014

Strength:

DL 10 Sets of 2 @ HAP

 

WOD:

Burpee/Box Jump: 12

Ring Dip: 10

5 Rounds for time

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3/24/2014

Strength:

BP 10 Sets of 2 @ HAP

 

WOD:

5 CL (95/65)

5 Thrusters

5 PP

 

3 min AMRAP

1 min rest

5 rounds

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3/23/2014

Strength:

BSQ 10 Sets of 2 @ HAP

 

WOD:

For Time, 20 min cap

Row 1k

30 kneeling KB presses (HAP)

Row 1K

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3/22/2014

Strength:

PSN/HPSN/SN

OTM 20 Minutes – work up (HAP) done as a set

 

WOD:

14.4

or

Pull Up: 100

Push Up: 200

Squat: 300

For time (done in sequence) vest optional

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3/21/2014

Strength:

 

Alternating OTM X 10

10 pullups (any style)

10 dips (strict if you can)

 

WOD:

14.4 teaser if doing the open on Saturday

 

or

 

Row: 1000M

Then

Thruster: 7

Rowing

Push Up: 7

7 Rounds for time

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