11 Mar Thursday, 12/03/15
A) 15 minutes Snatch B) For time: 40 Pull-Ups 400m Run 40 Burpees 400m Row - 15 minute cutoff httpv://www.youtube.com/watch?v=HQ_qSpEsaRw...
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March 2015
10 Mar Wednesday, 11/03/15
A) 15 minutes Clean and Jerk B) Partner WOD. Alternating movements, one partner works while the other rests. 6 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20") - 15 minute cutoff httpv://www.youtube.com/watch?v=jIOlMUtxhH0...
09 Mar Tuesday, 10/03/15
Scores for 15.2 need to be registered by 10am. (It is no longer 11am due to the U.S. switching to daylight saving.) A) AMRAP in 10 mins: 5 Deadlifts (100/70kg) (^125/85kg) 10 KB Ground to Overhead (16/12kg) (^24/16kg) 15 Double Unders (^30 UB) B) AMRAP in 10 mins: 5 Toes-to-Bar (^Muscle-Ups) 10 Pushups (^HSPU) 15...
08 Mar Monday, 09/03/15
A) Front Squat 7 x 3 x 80 - 85% B) Split Jerk 7 x 1 x 85 - 90% ...
07 Mar Sunday, 08/03/15 – Rest Day
06 Mar Saturday, 07/03/15
Games Open 15.2 From 0.00-3.00 2 rounds of: 10 Overhead Squats (43/30kg) 10 Chest-to-bar Pull-ups From 3:00-6:00 2 rounds of: 12 Overhead Squats 12 Chest-to-bar Pull-ups From 6:00-9:00 2 rounds of: 14 Overhead Squats 14 Chest-to-bar Pull-ups Etc., following same pattern until you fail to complete both rounds httpv://www.youtube.com/watch?v=DlsJ-70Pvwo httpv://www.youtube.com/watch?v=SIozgfpofXo...
05 Mar Friday, 06/03/15
A) Bench Press 5 x 5 x 80-85% B) Time Trial 3.2km (2 mile) Run - In the event of extreme heat sub: GHD Hip Extensions 4 x 15 Weighted Pull-Ups 4 x 5 (4 x 10 Ring Rows) httpv://www.youtube.com/watch?v=60wXpmsdFgg...
04 Mar Thursday, 05/03/15
“The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...
03 Mar Wednesday, 04/03/15
A) *For time: 21 - 15 - 9 HSPU Calories (Row) Box Jumps (24/20") B) *For time: 21 - 15 - 9 Power Cleans (60/40kg) Kettlebell Swings (24/16kg) Lateral Burpees *10 minute cutoff for each httpv://www.youtube.com/watch?v=3GxHqZVlA1A...
02 Mar Tuesday, 03/03/15
A) Deadlift Every 2 minutes @80-85% of 1RM (Intermediate 75-80%) 5 - 5 - 5 - 5 - 5 B) Alternating OTM for 16 minutes: 5 Muscle-Ups (Jumping Bar M-Ups) 15 Wall Ball (9/6kg) ...