3/4 WOD Matrix 5

WOD (5 rnds)
5 floor to overhead (135/95) Rx+(155/ 105)
5 chest to bar
5 cleans
5 chest to bar
5 deadlift
60 sec rest

Colby 18:07    115
Cindy  alt. WOD
Abbie  alt. WOD
Connie  19:13
Melvin    22:07
Marco    20:25  Rx
Melony    16:55

3/2 WOD Buddy WOD

Warm
20 ft handstand walking

WOD  (30 min. AMRAP)
squat hold with AB wall ball
or
barbell hold (65/45) with turkey pull-ups (10 min./ person)

and 1 fireman carry every 5 min. ( scale = wheel barrell) 


Marco/ Brook      214
Melony/ Jennifer    215
Jim/  Stewart          182

3/1 WOD

Jog 400 meters ( Are your legs sore from yesterday?)
then 2 rnds
squat hold 20 sec
squat pulse 20 sec
10 squats

WOD (9-7-5-4-3-2-1)
muscle-up ( scale on the low rings)
snatch

Cash Out (2 rnds)
20 hammer swings
10 tire flips
20 plank knees to shoulder

Abbie      11:44
Ransom   18:01
Chris       
Marco      11:28
Colby        9:01

2/28 WOD

WOD (2 rnds)
25 front squat (75/55)
25 rows    (45/33)
25 back squat (75/55)
25 rows  (45/33)

cash out  or pre WOD
20 squat snatch with light weight
practice going into full squat.

Colby        17:40  Rx
Cindy S.   10:05    Rx
Cody        11:05  Rx
Ransom     15:26  Rx
Abbie        21:00
Marco        10:58  Rx
Jason          12:20
Connie        13:29
Stewart       18:40
Justin          21:10
Jim

2/27 WOD

WOD (21-15-9)
deadlift (225/ 160)
burpees
sit-ups
400 meter

Mark S.   14:55  Rx
Brian J.     15:45  Rx
Ransom     21:41  Rx
Cody         13:30   185 lbs
Colby         15:35   185
David  S.    15:05    Rx
Marco        14:49   Rx
Eric             21:44  185
Destinee      19:50
Connie         35:30
Hayley          27:50

2/26 WOD Chelsea or Cindy

WOD   Chelsea  ( one rnd on the min. for 30 min.) or Cindy (AMRAP 20 min.)
5 pull-ups
10  push-ups
15  squats

All with "Cindy"
Chris         525  Rx  1
Cindy S.    421  Rx   5
Cody         515   Rx   2
Colby        428    Rx   4
Jason        330
Justin        240  
Marco       455   Rx  3
Jim             270
Stewart       240 
Eric              302

2/25 WOD

WOD for time
20 box jumps
  then 5 rds of
   7 cleans (135/95) Rx+(155/110)
   1 rope climb
finish with 20 box jumps

Cash Out (3 rnds) not for time
15 undulation
15 sit-ups

Cindy S.      13:24  Rx
Abbie           16:25
Ransom        13:57  
Brian J.         10:15 Rx+
Melony        12:59
David S.        9:59   Rx
Marco           13:27   Rx+
Connie          14:21
Cody             10:13
Colby             9:52
Mark S.        Alt. WOD