WOD

Friday 4.3.15 WOD

5 Rounds for Time: 3 Bear Complex (135/95) 10 Burpees

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Thursday 4.2.15 WOD

Teams of 2 AMRAP 5 Row 50 Calories Time Remaining: Max Burpees AMRAP 4 Row 40 Calories Time Remaining: Max Kettlebell Swings (53/35) AMRAP 3 Row 30 Calories Time Remaining: Max Air Squats

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Wednesday 4.1.15 WOD

Strength: Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk WOD:  AMRAP 12 min 200m Run 7 Strict HSPU

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Tuesday 3.31.15 WOD

For Time: 50 Cal Row 50 Box Jumps 25 Power Cleans (135/95) 25 Burpees over the Bar

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Monday 3.30.15 WOD

5 sets of: 5-10 Strict C2B – 1 minute rest between sets -then- Work up to a heavy complex of: Hang Squat Clean + Squat Clean + Front Squat

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Sunday 3.29.15 WOD

Much needed rest day.

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Saturday 3.28.15 WOD

For 20 minutes rotate through the following: :15 sec L or tuck hold on bars 10 Handstand push-ups 10 Alternating pistols 5 Ring dips 5 Chest to bar pull-ups 50m Farmer carry (2- 53/35 KB)  Box Brief: Join us tonight at 8:30pm at D Street Bar in Encinitas to celebrate the end of the Open!

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Friday 3.27.15 WOD

Open Workout 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters Men use 95 lb. (scaled 65 lb.)Women use 65 lb. (scaled 45 lb.)

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Thursday 3.26.15 WOD

“The Sweat Sesh”  3rounds of: 800m run -rest 2 mins- 1000m row -rest 2 mins- Box brief: MovementRx is joining us this week for 15.5. Be there for our final open workout!

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Wednesday 3.25.15 WOD

Strength  5×3 thrusters, climbing  EMOM x 12 Odd: 5 Push Press + 5 Thrusters (95/65) Even: 100m Run

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