WOD

3.25.2015

Strength
1 Rep Max 5 sec Pause Front Squat
3×3@80% Pause (5sec) Front Squat
Every 90 seconds for 12 rounds
Rx
9 V­ups
7 Burpees
5 Front Squats
if you fail to complete all the reps in 90 Sec. move reps to…
7 V­ups
5 Burpees
3 Front Squats

Posted in WOD

3.24.2015

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Strength
8 Rep Max Push Press
1 set @ 95%
1 set @ 90%

Clean & Jerk
5 @50%
3 @60%
3 @70%
3 @75%

With a partner, one working at a time:
For Time
40 Pull­ups (20 each) then
4 Rounds
10 Power Clean & Jerks (Alt. each rep)
60 Double­Unders (30 each)
100m Sled Push
then
40 Pull­ups (20 each)

Posted in WOD
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