Mar 2015 02

Tuesday 3/3/2015

Posted In WOD

In 14 Minutes
60 Double Under
50 Wall Balls 20, 14
40 Pull Ups
30 Shoulder to Overhead  135, 95
20 Power Clean 135, 95
10 Handstand Push Ups
Max Muscle Ups with remaining time
 

The face you make when you PR with 5 seconds left in the open...

Mar 2015 01

Monday 3/2/2015

Posted In WOD

1) Back Squat 3×8 @ 78%
 
2)  For Time
21-15-9
Burpee Box Jump Overs  24, 20
Dumbell Ground To Overhead Alternating Hands 50, 35
*must just completely over the box without any part of the body touching or resting on it or the rep is invalid.  If the box is touched on a rep you may repeat the jump without redoing the burpee. 
 

Feb 2015 27
**If you need to do Open Wod 15.1 heats will start at 10:30am and continue as needed until noon.
 
 
7 Rounds for Time
6 Front Squats  135, 95
7 Jerks 135, 95
 
post results to comments.
 

Everyone killed it today on the Open WOD. 5:15pm class representing!

Feb 2015 26

Scaled 15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85/55)

5 snatches (85/55)  ground to over head allowed

15.1a

6 min to find 1 RM Clean and Jerk

Masters Scaled (55+)

Complete as many rounds and reps as possible in 9 minutes of:

15 sit ups

10 deadlifts (65/45)

5 snatches (65/45) ground to overhead allowed

  15.1a

6 min to find 1 RM Clean and Jerk

Feb 2015 25
“Goat Day”
EMOM 20
Odd Minutes: Goat Movement Choice 1
Even Minutes: Goat Movement Choice 2
Today is your day to pick two weaknesses and work on them.  Think about two movements that need work and set a number of reps to work that movement each minute.  Talk with your coach before class to set your numbers and movements
 

 

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