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Monthly Archives

March 2014

Monday, March 25th 2014

By | Workout of the Day | No Comments

Strength:

Establish a heavy 3 rep Thruster (unbroken)

Then
3 Sets of 8 @ 60% of todays heavy 3,
rest as needed

WOD:

The Grizzly
4 Rounds
2 Minute AMRAP Grizzly Bear Complex (60% of todays heavy 3 Thrusters)
1 Minute AMRAP Burpees
3 Minute rest

Scoring, two separate scores: total number of complexes completed / Total number of burpees

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Thursday, March 20th 2014

By | Workout of the Day | No Comments

Strength:

Snatch Day
5 Sets of 1 rep building to todays heavy single
3 Sets of 1.1.1 (70-80% of todays heavy single)
3 Sets of 3 reps unbroken (50-60% of todays heavy single)

WOD:

Partner Workout (20 minute Cap)
(Both partners can work at the same time, but not on the same movement. )
50 KB Snatches per arm (53/35)
100 Split lunges
150 Abmat situps
200 DU’s
250 Air Squats
3000m Row

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