Wednesday 3/25/15

Part 1: 15 mins Wendler Bench Press Part 2: “Mainsite WOD” 5 Rounds for Time: 20 OH Walking Lunges (95/65) 20 GHD Sit Ups 20 Hip Extensions *2:1 sit-ups for GHD’s

Tuesday 3/24/15

Part 1: Alternating EMOM x 14 EVEN: Power Snatch Complex (floor, hang) + Snatch Balance + OHS ODD: 15 Jumping Air Squats Part 2: Team of 3 complete AMRAP 20 of the following triplet: 10 Power Snatches (95/65) 20 Pull-ups 30 KBHP (32/24kg) Athlete 1 and 2 start on the...

Monday 3/23/15

  Part 1: 15mins Wendler Deadlift Part 2: 5 Rounds for Time: 15 Wall Balls (20/14) 10 Box Jumps (24/20) 5 Deadlifts (225/145) 3 Burpees OMEM (On the min every min)

Friday 3/20/15

Part 1: 15mins Wendler Press Part 2: 4 Rounds for total time: Run 400m 30 Goblet Squats (24/16kg) 15 GHD Sit-ups Rest 1 min between ea round