Tuesday 3/27/12 WOD

8min AMRAP 200m/175m Row 10 Burpees 4min Rest 8min AMRAP 30 DUs or 30 HJs 7 TTB or 14 Sit Ups 4min Rest 8min AMRAP 12 Swings 53/35 6/4 Pull Ups (Advanced:...

Monday 3/26/12 WOD

  Option 1 Part I Take 30min to establish a 1RM SQUAT CLEAN and SPLIT JERK Part II Choose ONE of the two AMRAPs below (partnered or solo) Option 2 Complete both AMRAPs. 12min AMRAP 20 Swings 20 Wall Balls 5min Rest 12min AMRAP 20 Push Ups 20...

Saturday 3/24/12 WOD

Part I Build to a heavy Push Press Part II 12min AMRAP 10 Push Press 115/75, 95/65 10 KB Swing 53/35 200m Run

Friday 3.23.12

Part I 5min AMRAP 1 TGU, R, 53/35 1 TGU, L 2 TGU, R 2 TGU, L … … … Keep adding 1 rep.  Score is total reps. 2min Break Part II 4min Clock Max DUs or HJs 2min Break Part III 2min Clock Max OH Plate Lunges 45/25, 35/15 2min Break Part IV 2min Clock Max...

Thursday 3/22/12 Open WOD 12.5

Open WOD 12.5 7min AMRAP 3 Thrusters 100/65 (Masters: 90/55) 3 C2B Pull Ups 6 Thursters 6 C2B Pull Ups 9 9 … … … Keep adding 3 additional reps until time runs out. Rob  115 Nick 108 Andy  100 Brian M  99 Tino  95 Pat 92 Ed     91 Ninja 91 Felipe  87...