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March 6, 2015

6
Mar

March 6, 2015

Hard Work

WOD

Strength – Front Squats

Health – 4×8

Fitness – 5×5 @ Heaviest weight from last week

Performance – 5×5 @ +10lbs from last week

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Press

Health – 4×8

Fitness – 5×5 @ Heaviest weight from last week

Performance – 5×5 @ +5lbs from last week

 

Met Con – Open workout 15.2

Health – 3 min to complete 2 Rounds of

10 Overhead Squats 65/45

10 Ring Rows

3 min to complete 2 Rounds of

12 Overhead Squats 65/45

12 Ring Rows

Continue this pattern until you can’t complete the 2 Rounds in 3 minutes

 

Fitness – 3 min to complete 2 Rounds of

10 Overhead Squats 75/53

10 Pullups

3 min to complete 2 Rounds of

12 Overhead Squats 75/53

12 Pullups

Continue this pattern until you can’t complete the 2 Rounds in 3 minutes

 

Performance – 3 min to complete 2 Rounds of

10 Overhead Squats 95/63

10 Chest to Bar Pullups

3 min to complete 2 Rounds of

12 Overhead Squats 95/63

12 Chest to Bar Pullups

Continue this pattern until you can’t complete the 2 Rounds in 3 minutes