031815

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Barbell WOD

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Wod:

5 rounds:

5 shoulder to overhead (bodyweight or as close as possible)

10 burpees

rest 2:00

5 rounds

20 ghd sit ups

7 bar muscle ups

031815

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Power Clean

4 sets of 2 at 75% of 1RM Clean & Jerk. Level load across all sets.

 

Wod:

5 rounds:

5 shoulder to overhead 165/115#

10 burpees

rest 2:00

500m row

031715

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40 minute amrap

200m run

5 deadlifts @ 405 (scale as needed)

10 burpee box jump overs 24/20

3 stone to shoulder @ body weight (or more)

10 cals row

1 front squat @ 80@ of your 1RM

 

031715

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Push Press + Push Jerk + Split Jerk

3 sets of 1 + 1 + 1 at 60% of 1RM Clean & Jerk. Level load across all sets.
WOD:
4 rounds:
1 min ME Kb swings 53/35#
rest 15 sec
1 min ME box jump overs 24/20″
rest 45 sec
CORE:
tabata (8 rounds alternating between the 2 movements)
1)  weighted ab mat situps
2)  plank

031615

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Power Snatch + Snatch

5 Sets of 1 + 1 at 80% of your 1RM Snatch. Level load across all sets.

WOD:

15 cal row

15 thrusters 95/65

15 cal row

12 thrusters 115/105

15 cal row

9 thrusters 155/115

15 cal row

6 thrusters 185/125

Strongman Test

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Test 1:

ME time axle bar hold overhead @ bodyweight

 

Test 2:

Heaviest stone possible over a 42″ bar (no more than 5 attempts)

 

Test 3:

50′ tire flip for time AHAP