13 Mar 14 WOD 1 and WOD 2, Thing 1 and Thing 2

Wod1:21, 15, 9, Ring push-ups and Pullups (5 Min time cap)

 (3 min Rest)

Wod2:For time  Row 1000m 20amsu, row 750m 30 AMSU, row 500m 40 AMSU

 

Score is total time....

 

 

 

12 Mar: AMRAP and KB test

Wod1:
12 min AMRAP
4 Push Press
8 SDHP
12 FSQ
 #75/55

Wod2:
EMOM for 10 min
4 KB C&J (28/20kg)

11 Mar: Rings, Ropes, and Rage

WARMUP:
ERO& Bergener

Wod1: 3rft 5 min time Cap.

5 ring rows,

10 dips15 DU 

-5min rest-

Wod2: 

4RFT 

27 box jumps (20/16)

20 burpees

11 power snatches #95/65

-----

Cash out: 15 reverse hypers 

 

 

10 Mar: Stuff, then Helen!

WOD 1

4 RFT (5 min Cap)
4 Ring Pushups
16 AMSUs

Rest 5 Min

Helen

3 RFT

400m Run
21 KB Swings 24/16
12 Pullups

9 Mar 14 CF Open WOD 14.2

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

8 March: 14.2 redo or 21-15-9

14.2 or

21-15-19
400m run
KB swings (24/16)
Burpees

7 March: 14.2

WARMUP:
4RDS
10 ring rows
10 primal pull-throughs
10 lateral lunge (1. PVC behind back 2. KB 3. PVC OH 4. OHS w/bar)

WOD:
0:00-3:00
2 rounds
10 OHS (95/65)
10 C2B
0:00-6:00
2 rounds
12 OHS (95/65)
12 C2B
...etc...