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Thursday 3.24.16

Posted on 23. Mar, 2016 by in WOD2

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For time:

800 M Run (MMS)
200 M Farmer’s Carry (AHAP)
Row 1000 M
200 M Farmer’s Carry (AHAP)
30 Overhead Squats (95/65)

Rx’d + (135/95)

More Isn’t Always Better

“Anything you lose automatically doubles in value.”~Mignon McLaughlin

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Wednesday 3.23.16

Posted on 22. Mar, 2016 by in WOD2

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5 rounds for time of:

4 Muscle Ups
8 Power Snatches (115/80)
24 Double Unders

Rx’d + (135/95)

1) Bench Press 10-5-10-5

2) 4 rounds not for time of:

3 Way Push Ups x 7-12 reps

“Luck is being ready for the chance.”~James Frank Dobie

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Tuesday 3.22.16

Posted on 21. Mar, 2016 by in WOD2

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With a 21 minute continuously running clock complete:

7 rounds of:

Every minute on the minute complete:

Minute 1-Row 15/12 Cals
Minute 2-10 Thrusters (95/65)
Minute 3-12 Box Jumps (24/20)

1) Front Squat 5-5-5-5-5 (climbing)

“Finish each day and be done with it.  You have done what you could.  Some blunders and absurdities no doubt crept in; forget them as soon as you can.  Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense.” ~Ralph Waldo Emerson

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Monday 3.21.16

Posted on 20. Mar, 2016 by in WOD2

work

As many rounds and reps as possible in 5 minutes of:

5 Power Cleans (135/95)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Power Cleans (155/105)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 3 minutes of:

1 Power Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

Compare to HERE

1) Every minute on the minute for 7 minutes of:

10 Toes to Bar

“If you can find a path with no obstacles, it probably doesn’t lead anywhere.”~Frank A. Clark

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Sunday 3.20.16

Posted on 20. Mar, 2016 by in WOD2

8am'ers

Rest Day

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Saturday 3.19.16

Posted on 18. Mar, 2016 by in WOD2

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Teams of 2 complete:

As many rounds and reps as possible in 12 minutes of:

100 Double Unders
50 Push Jerks (115/80)
25 Chest to Bar Pull Ups

Reps may be partitioned any way.  Only one person working at a time.

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“When people don’t know how to change something, they often start searching for a way to justify failure, rather than thinking about how they could try doing something different to make it work.”~Richard Bandler

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Friday 3.18.16

Posted on 17. Mar, 2016 by in WOD2

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As many rounds and reps as possible in 13 minutes of:

55 Deadlifts (225/155)
55 Wall Balls (20/14)
Row 55 Cals
55 Handstand Push Ups

View standards and versions of 16.3 HERE

“Seek virtue rather than riches.  You may be sure to acquire the first; but cannot promise for the latter.  No one can rob you of the first without your consent; you may be deprived of the latter a hundred ways.”~James Burgh

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Thursday 3.17.16

Posted on 16. Mar, 2016 by in WOD2

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For time:

Run 1 Mile (MHS loop)
50 KB Swings (53/35)
50 Burpees

Compare to 7.31.15

“Many an opportunity is lost because a man is out looking for four-leaf clovers.”

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Wednesday 3.16.16

Posted on 15. Mar, 2016 by in WOD2

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As many rounds and reps as possible in 12 minutes of:

7 Power Snatches (135/95)
2 Rope Climbs
14 Box Jump on and Overs (24/20)

1) 4 rounds not for time of:

Max Bench Press reps (bodyweight/.75 bodyweight)
Max Reps Chin Ups

“Lack of success is a choice.”

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Tuesday 3.15.16

Posted on 14. Mar, 2016 by in WOD2

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Complete each of the following with an 8 minute continuously running clock:

Tabata Push Ups
600 M Run
Rest the remaining time…
Tabata Ab Mat Sit Ups
600 M Run
Rest the remaining time…
Tabata Air Squats
600 M Run
Rest the remaining time…
Tabata Push Presses (95/65)
600 M Run

Post times for each 600 M Run and lowest score for each tabata cycle to comments.

The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

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