WOD

Workout Of The Day 27 March 2015

Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65 Scaled: 65/45

Workout Of The Day 26 March 2015

EMOTM x 15 1 Clean & Jerk *Increase weight if good form Every 90 seconds x 10 200m Run *Try to keep each 200m the same pace.

Workout Of The Day 25 March 2015

OHS 5-5-5-5-max @ 65-75% Push Press 3-3-3-3-max @70-75% :8 AMRAP 5 Snatches 95/63 10 Push ups 15 Sit ups   9:30am Class :5 Jump Rope/Double under practice OHS 5-5-5-5 :10 AMRAP 5 Push ups 10 Sit ups 15 Squats

Workout Of The Day 24 March 2015

:6 AMRAP 400m Run, then 7 Burpee Box Jump 24/20 14 KB Swings 55/35 :4 Rest :6 AMRAP 400m Run, then 6 Burpee Pull ups 12 Goblet lunges 55/35 :4 Rest :6 AMRAP 400m Run, then 5 Burpees 10 Goblet Squats 55/35

Workout Of The Day 23 March 2014

Back Squat 5-5-5-5-max @75-80% Shoulder Press 3-3-3-3-max @ 75-80% :2 AMRAP Thrusters 95/63 :1 Rest :2 AMRAP Pull ups :1 Rest :1 AMRAP Thrusters 95/63 :1 Rest :1 AMRAP Pull ups   9:30am Class Every 90 seconds Back squat 8-8-8-8 Shoulder Press 8-8-8-8 15-12-9 Thruster Pull up (ring row)

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