OSFX 20150325

9, 15, 21, 15, 9:

Burpees, box jumps, pull ups
500m row

OSFX 20150323

Warm up:
3 rounds:
* 12 OH walking lunges 45/25#
* 12 Romanian deadlifts (bar)

Power:
8 sets
* power clean 80%
* squat clean 80%

WOD:
4 rounds:
* 7 thrusters 95/65#
* 14 toes to bar
* 200m run

OSFX 20150318

Warm-up:
DU skills work

Power:
5x5 front squat (heavy)

WOD:
14 min AMRAP
* 30 wall balls 20/15#
* 20 cal row
* 10 shoulder to overhead 95/65#

OSFX 03162015

5 rounds:

* 25 KB swings 55/35#
* 20 pushups
* 15 pull ups
* 10 box jumps
* 400m run

OSFX 20150309

Warm up:

EOMOM 6x
* 5 thrusters (light to heavy)

WOD:
20, 18, 16... 4, 2x
* weighted step ups 55/35#
* ground release pushups
* situps

OSFX 20150304

Warm up:
* 6 deadlift @70%
* 5 80%
* 4 90%
* 1 95-100%

WOD:
4 rounds:
* 250m row
* 15 ring dips
* 10 power cleans 135/95#
* 90sec rest

OSFX 20150302

Warm up:
3 rounds:
* 250m row
* 30s hand stand

Power:
4x5 overhead squats

WOD:
5min AMRAP:
* 12 cal row
* 12 chest to bar pull ups
2min rest
5min AMRAP:
* 12 KB swings
* 12 burpees
2mim rest
800m run for time