WODs 3.16.15 - 3.20.15

The open is rocking along. We have a few nicks, dings and sore spots but the spirit is awesome.  2 more workouts to go. 

Food is the foundation to fitness.  Here is a link to my food blog.  I just made my second entry with Chili Boom Boom. MMMMMmmmmmmmmmmm .  Trying to make an entry each week. Bon Appetit !!

Monday

For time:  25 Min time cap
Run 400 meters 

30 Back Squats  135/95

Run 400 Meters

20 Front Squats 135/95

Run 400 Meters

10 Overhead squats 135/95

Run 400 Meters

Tuesday

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Wednesday

Find 1 RM Bench (8 Mins)

10 min to find a 6RM Bench Press

-then-

EMOM5
6 reps @ 70% of 6RM

-then-

Row 1k for time

Thursday

15-12-9 reps for time of:

95/65-lb. thrusters

Pull-ups

   Rest 5 minutes

12-9-6 reps for time of:

95-lb. thrusters

Pull-ups

   Rest 5 minutes

9-6-3 reps for time of:

95-lb. thrusters

Pull-ups

Friday

Open WOD 15.4