Thursday March 13, 2014

12 Min AMRAP
20 Ball Slams (20/14)
10 Ground to Overhead (45/25#) Plates
5 Overhead Squats (175/115#)

Wednesday March 12, 2014

Run 10k

Monday, March 10, 2014

JT

21-15-9

Handstand push ups

Ring dips

Push ups

Friday, March 7, 2014

AMRAP  in 15 minutes

50 Double Unders

20 Box Jumps

100m Run

Don't forget the Open 14.2 is announced at 10:00am! Good luck to all of our competitors!

Thursday, March 6, 2014

I am so sorry for not posting a wod for Wednesday! Ashley programmed a great one for us and I totally blanked. Call/text me if I forget again: 080-4837-5712 Lindsey

3 rounds 

5 turkish get-ups* (each arm) (53/35)

10 pull ups

15 back squat (135/95)

*note for Turkish get ups: this is NOT a speed movement! This segment should be slow and steady, make up time during the pull-ups, transitions and back squats. 

Tuesday, March 4, 2014

5 rounds for time

5 wall climbs

10 burpees

200 m run

Monday, March 3, 2014

2 Rep Max Snatch

(This is a daily max, you may or may not pr)

Then, 

Snatch @ 90% of today's 2 rep max

2-2-2-2-2