031115

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Barbell Wod

then

WOD:

12:00 AMRAP of:

40 wall balls 20/14
20 Box Jump-Overs 24/20″
30 wall balls
20 Box Jump-Overs 24/20″
20 wall balls
20 Box Jump-Overs 24/20″
10 wall balls
20 Box Jump-Overs 24/20″

Sunday Funday

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For time —

 

Double KB Lunge “Kalsu”

 

100 walking lunges with two 53/35# kb’s in the front rack position

 

5 burpees EMOM

scale as needed, 50 reps or lighter weight

This is from strongmanwod.com

Team Saturday

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WOD-As a team of three, complete for time:

150 Wall Balls 20/14
150 Box Jumps (24/20)
150 Clean & jerks (95/65)
Run 2400m – i.e. 400 meter increments

This workout can be performed in any order, however each movement must be completed before moving on and only one team member may be working at a time.

15.2

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WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

030315

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100 dbl unders

30 thrusters 95/65#

30 bar facing burpees

80 dbl unders

20 thrusters 95/65#

20 bar facing burpees

60 dbl unders

10 Thrusters

10 bar facing burpees

20 muscle ups