WOD 3.31.14 Monday

1 Snatch Push Press + 3 Overhead Squats, 60% work up

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead Squats, 95/65

Fitness Conditioning
20 min amrap
7 Burpee Pull-ups
10 Kettlebell swings
200 meter run

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WOD 3.28.14 Friday

WORKOUT 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

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WOD 3.27.14 Thursday

14 min EMOM
Odd: 5-7 Strict Pull-ups (add weight)
Even: 5-7 Strict Ring Dips (add reps)

“Jerry”
1 Mile Run
2K Row
1 Mile Run

Alternate Workout:
Scratch it all and do “Cindy”
20 min amrap
5 Pull-ups
10 Push-ups
15 Squats

WOD 3.26.14 Wednesday

10 min EMOM
Odd: 3 Back Squats, 75%
Even: 3 Push Press, 75%

9 min amrap
1 Rope Ascent
9 Power Cleans, 95/65
Note: Due to a conflict at the 10 am hour, that class will not be doing power cleans. Lindsay said you will be doing Burpee-Box Jumps. Not sure if that’s true. Just what I heard.

Fitness Conditioning
3/25 Partner WOD
sub ball slams for power snatch

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