Archive | March, 2015

Tuesday’s WOD

Buy In:
Goat Work
(work on goats noticed during Open WODs)

WOD: PME
5 Power Snatches (135/95)
10 Burpees
5 min AMRAP

2 min rest

10 Power Snatches (95/65)
5 Burpees
5 min AMRAP

Cash Out:
30 Roll Outs

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Monday’s WOD

Buy In:
Deadlift 5×5 @55%

WOD: GMS
10 Deadlifts (185/125)
5 HSPU
12 Deadlifts
7 HSPU
14 Deadlifts
9 HSPU
Continue pattern for
AMRAP in 9min

Cash Out:
40 Empty Bar Good Mornings

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Friday’s WOD

Buy In (to be completed at some point in the hour):
Strict Press 5×3 @ 75% 1RM
100 Dus
100 Sit-ups

WOD:
Open 15.5
27 Cal row
27 Thrusters (95/65)
21 Cal row
21 Thrusters
15 Cal row
15 Thrusters
9 Cal row
9 Thrusters

For Time

Cash Out:
Pick your pain

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Thursday’s WOD

Buy In:
10 Inch worms
9 Spiderman lunges
8 Sampson stretches
7 T-walks
6 Tuck Jumps
5 Broad Jumps

WOD:
Mystery Tabata

Cash Out:

Tabata Push-ups

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Wednesday’s WOD

Buy In:
20 TGU’s

WOD: GME
20 Farmer Lunges
5 Manmakers
20 OHS (left arm)
20 OHS (right arm)
5 Manmakers
20 Farmer Lunges

Cash Out:
20 Renegade Rows (Push-up, Row, Push-up, Row=2)

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