WODs 3.9.15 - 3.13.15 - Next Intro Course Starts 3.16.15

We will be launching our next intro course 3.16.15.  We are adding an all female time at 9:15 AM Tuesday's and Thursday's.  More info or to register click here.

Monday

STRENGTH:

Back Squat

3 x 6 @ 70, 75, 80%
4 @ 85%
3 @ 90%

-then-

30 Front Rack Bulgarian split squats, each leg - Demo Video

Tuesday

Bench Press
12 min to find a 8RM

-then-

EMOM5

8 reps @75% of 8RM

-then-

For time:

30 power cleans @ 185/125 lb

*15 min time cap. If you can do even one Power Clean at the Rx load, you will use the Rx load and record total reps completed in the 15 min.

Wednesday

AMRAP in 8 Mins

50-40-30-20-10

Double Unders

2-4-6-8-10

Dumbbell or Kettle Bell Snatches 65/35  (Start with double unders then complete a round of dumbbell snatches before moving to the next round of doubles)

Then

AMRAP In 3 Mins

5-4-3-2-1

Burpees Over The Bar

2-2-2-2-2

Deadlift  315/185  M/S 275/155

Thursday

8 Mins Practice Muscle Ups or your progressions.

5 Mins Max Distance Row or Air Dyne

100 KB Swings For Time 70/53

2 Mins Max Burpees

Friday

Open WOD 15.3