Friday 20150320

Warm up: basic (row)
WOD: 15.4
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 push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Thursday 20150319

Warm up: basic (jumprope)
WOD: complete for time
1000m row
100m walking lunges
1 mile run

Wednesday 20150318

Warm up: 400m run,  20 sit ups- to - push ups,
Skill: 20 split jerks @ 95/45#
WOD: 10 down to 1
Pull ups
Hang Snatches @ 115/75#

Tuesday 20150317

Warm up: 500m row,  50 air squats,  50 Double unders
WOD: 5-4-3-2-1
DHSPU
Front Squats @ bodyweight

Monday 20150316

Warm up: 500m row,  25 push ups, 25 sit ups
WOD: 3 rounds of
400m run
30 c2f push ups
20 GHDs
10 Box jump overs @ 24/20"

Friday 20150313

Workout 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9'

Thursday 20150312

Warm up: 400m run, 20 push ups,  10 Curtis
P's @ 95#
WOD: CFT 50-40-30-20-10
50 Burpees
 800m run
40 Burpees
 4 x 50m Alligator walk
30 Burpees
 3 x 50m duffle bag shuffle 50#
20 Burpees
 2 x 50m Farmers carry @ 53/35#
10 Burpees

*40,30,20 break up burpees as needed