3/31/14…WOD

3/31/14…WOD

Warm up:TC

Skill/Strength:

3 rounds

  • 1 Min Plank
  • 1 Min Left side Plank
  • 1 Min Right Side
  • 1 Min Superman

10 sec transition between holds

 

WOD:

6 Rounds

  • Row 250
  • 15 ball slams 30/20/14

Rest 90 Sec Between rounds

 

Post WOD: (Not for time0

5×6 Ring Row

 

3/29/14…WOD

Warm up:TC

WOD:

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

3/22/14…WOD

Warm up:TC

WOD:

WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

3/20/14…WOD

Warm up:TC

Skill/Strength:

  • Rope Climb Tech.

WOD:

3 RNDS

1 MIN Each Round

  • Rope Climbs
  • Ab-Mat sit-ups
  • Box Overs 20/14
  • Goblet Squats 55/35
  • CAL Row
  • Rest 1 MIN

Try to maintain the same reps each Round

Post WOD

  • 10 MINS Mobility of your choice.
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