March 2015

WOD: 15.4 Rx’d: Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand […]

WARM UP: 2 Rounds of:5 Dips; 5 Kip Swings; 10 L-Sit Raises; 5 Handstand Holds SKILL: 15 Minute Time Cap: 30 Box Jumps & 100 M Run 25 Box Jumps & 100 M Run 20 Box Jumps & 100 M Run 15 Box Jumps & 100 M Run 10 Box Jumps 

WARM UP: 25 M Walk and Touch Floor; 25 M High Knees; 25 Butt Kicks; 25 M Side Lunges; 20 Hollow Rocks / Supermans SKILL: 15 Minutes to find your 1RM Clean WOD: 18 Minute AMRAP: 50 M Farmer’s Walk 50 KBS 25 Mt. Climbers

WARM UP: 2 Rounds of :50 M Butt Kicks; 50 M High Knees; 20 Second Couch Stretch; 5 Squat Holds; 10 Hanging Leg Raises SKILL: 21-15-9 Reps For Time: Pike Push Ups 100 M Run

WARM UP: 2 Rounds of: 20 Walking Lunges; 20 Hollow Rocks; 5 Pull Ups; 10 Dips; 20 Push Ups SKILL: Strict Press 5 x 5 Push Jerk 5 x 3 

R & R Time

WARM UP: 3 Rounds of 5 Dips; 5 Pulls Ups; 10 Push Ups; 15 Air Squats SKILL: 10 Minutes to find your 1 Rep Max Weight KB Swing then 5 Minutes AMRAP of: 10 KB Swings 80% 1 RM 20 Air Squats 

WARM UP: 12 Minute Time Cap: Death by Burpees: 1 Minute 1 Burpee 2 Minutes 2 Burpees 3 Minutes 3 Burpees… and so on … til the clock stops

WARM UP: 3 Minutes Each of as many reps as Possible of the following: Air Squats Planks Mountain Climbers Sit Up/ Stand Up