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2015-03-26

2015-03-26 Wod

11min AMRAP
5 Toes to Rope
10 Ball Slams, 35/20#
20 KB Swings (Hybrid), 24/16 kg

Finisher: 8x(20sec work/20sec rest): Shoot Throughs



2015-03-26

2015-03-25

2015-03-25 Wod

12min AMRAP
5 HPC, 115/80#
7 Burpee over bar
5 CTB Pullups (3 Strict)

Finisher: 3min Max Distance Row





2015-03-25

2015-03-24

2015-03-24 Wod

10min to find heavy Front Sq x 3


EMOMx14
Odd: 7 Burpees
Even: 5 Front Squats @ 75% of above


2015-03-24

2015-03-23

2015-03-23 Wod

“Angelica A Bday wod”
4 Rounds
39sec: DL @ 65% 1rm
39sec: Box Jumps, 24/20”
39sec: Single Unders
39sec: Pushups
39sec: Row
39sec: Rest

Finisher: 39 WAMSU, 45/25#



2015-03-23

2015-03-22

Sunday Outline: 3/23-3/29

Mon: Angelica A Bday wod of DL, Box Jumps, Single Unders, Pushups, Row
Tues:  Heavy Front Sq x 3 + EMOM of Front Squats, Burpees
Wed: HPC, CTB + row finisher
Thurs: TTR, Ball Slams, KB Swings (Hybrid) + shoot through finisher
Fri: CF Games Open Workout 15.5

Sat: depends on Fri

Sun: 300p 15.5 retest and PARTY AFTER!


Party THIS SUNDAY after the 15.5 retest and don't forget to submit your scores before 730p Monday night!

Good Stuff:

Dave Castro Redit AMA

NYT - One twin exercises, the other doesn't

The correct way to use toiler paper
2015-03-22

2015-03-21

2015-03-21 Wod

Team workout that is too crazy to explain with max plank hold (no visible timer) finisher


2015-03-21

2015-03-20

2015-03-20 Wod

Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
handstand push-ups
3 cleans
12 
handstand push-ups
6 cleans
15 
handstand push-ups
6 cleans
18 
handstand push-ups
6 cleans
21 
handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb.  F 125 lb.


2015-03-20