Flip Fitness WOD Blog : March 2015

Wednesday April 1st 2015

A)6 Sets
Handstand Walk 25' or
Hanstand Push Ups or
Handstand Position

B)4 Min AMRAP
7 Cal Air Bike
14 Push Ups
2min rest
3 cycles

Tuesday March 31st 2015

A)8 Sets
5 Back Squat

B)10 Sets
10 T2B
10 KBS

Monday March 30th 2015

A)8 Sets
3 Clean and Push Jerk
30 DBL Unders

B)1-10
Burpees
Pull Ups

Friday March 27th 2015

A)8 Sets
5 BB DL

B)10min AMRAP
20 Cal Row
20 Shoulder to Overhead 95/75

Thursday March 26th 2015

A)8 Sets
3 Hang PWR Snatch
9 Ring Rows

B)8 Sets
5 OHS

Wednesday March 25th 2015

A)6 Sets
5/sd BB Step Back Lunges

B)8 Sets
5 Weighted Dips or Ring Dips
10 T2B

C)5min
Max DBL Unders

Tuesday March 24th 2015

A)8 Sets
3 Pwr Cleans

B)6 Sets
3 Push Jerk

C)6 Sets
Clean Grip High Pull

Monday March 23rd 2015

A)8 Sets
5 Front Squats

B)3min AMRAP Ladder (3,3,6,6,9,9,ect)
Pull Ups
Burpee Box Jumps 30/24
90sec Rest
3 Cycles

A)8 Sets
2 PWR Snatch
2 Snatch Balance

B)8 Sets
3 Snatch Grip High Pull
4 Pull Ups

Hi Everyone
Just a reminder that I will be posting the workouts the day before at 6pm. That way you can plan to come in early if you need a good warm up.

Thursday March 19th 2015

Lift
A)Find a 3RM
Back Squat

B)8 Sets
5 Bench Press
10 GHD Sit Ups

Hi Everyone
Just a reminder that I will be posting the workouts the day before at 6pm. That way you can plan to come in early if you need a good warm up.

Wednesday March 18th 2015

Lift
A)6 Sets
5/sd Pistols
Push Ups

Condition
B)12min AMRAP Laddder (2,2,4,4,6,6,8,8,ect)
OHS
T2B

Hi Everyone
Just a reminder that I will be posting the workouts the day before at 6pm. That way you can plan to come in early if you need a good warm up.

Tuesday March 16th 2015

2RFT
25 Box Jump 24/20
50 KBS 24/16
75 Wall Ball 20/14
1000m Row

Hi Everyone
Just a reminder that I will be posting the workouts the day before at 6pm. That way you can plan to come in early if you need a good warm up.