Monthly Archives: April 2016

//April

April 2016

WOD 04/29/16

2016-04-29T05:44:21+00:00

WOD 04/29/16 Oly Work: 1 Rep Hang Snatch (from below knee) Conditioning: 5 Rounds for time of: 9 Snatch Deadlift, 6 Hang power snatch 3 Overhead squat @115/80

WOD 04/29/162016-04-29T05:44:21+00:00

WOD 04/28/16 “Partner WOD”

2016-04-28T05:39:34+00:00

WOD 04/28/16 Partner WOD 4 Rounds for time of: -400m Run (Both partners must run) - 50 Ground to Overhead 35#/25# (Partners can split reps up however, but only one works at a time) - 400m Row (Both partners must row a portion) **10 Target Burpees 35#/25# each time partners make a switch

WOD 04/28/16 “Partner WOD”2016-04-28T05:39:34+00:00

WOD 04/27/16

2016-04-27T06:23:55+00:00

WOD 04/27/16 WOD A) 3mins Max Effort Double-unders WOD B) 15min EMOM 5 Power Clean/Push Jerk (135/95) Max Effort Abmat Sit-ups for the rest of each min -Sit-up total will be your score

WOD 04/27/162016-04-27T06:23:55+00:00

WOD 04/26/16

2016-04-26T05:44:21+00:00

WOD 04/26/16 Strength: 15mins work up to a Heavy 5 Rep Back Squat Conditioning: 12 min AMRAP 2 Deadlift 2 Box Jumps 2 Pull-ups 2 Box Jumps Add 2reps to each movement every new round...

WOD 04/26/162016-04-26T05:44:21+00:00

WOD 04/25/16

2016-04-25T06:19:44+00:00

WOD 04/25/16 Conditioning: For time: 1K Row 40 Wall-ball shots 750m Row 30 Wall-ball shots 500m Row 20 Wall-ball shots

WOD 04/25/162016-04-25T06:19:44+00:00

WOD 04/21/16

2016-04-21T05:52:16+00:00

WOD 04/21/16 WOD A) 15mins to work up to a Heavy Front Squat WOD B) 7 rounds for time of: 10 Push-jerk (135#/95#) 10 Pull-ups

WOD 04/21/162016-04-21T05:52:16+00:00

WOD 04/20/16

2016-04-20T06:16:41+00:00

WOD 04/20/16 WOD A) "Annie" 50-40-30-20-10 Double-unders Sit-ups WOD B) 100 Burpees *Start with the 100m Run then run 100m every 2 min until the 100 Burpees are complete...

WOD 04/20/162016-04-20T06:16:41+00:00

WOD 04/19/16

2016-04-19T06:20:16+00:00

WOD 04/19/16 WOD A) 1,000m Max Effort Row WOD B) 4 Rounds for time of, 5 Turkish Getups (Right Arm) (35/18) 20 Wall Balls 20#/14# 5 Turkish Getups (Left Arm) (35/18) 20 Weighted Walking Lunges (35/18)

WOD 04/19/162016-04-19T06:20:16+00:00

WOD 04/18/16

2016-04-18T06:08:50+00:00

WOD 04/18/16 5 Rounds of: 8 Box Step-up and Over (24/20) 10 Pull-up 12 Dumbbell Thrusters (20/10)

WOD 04/18/162016-04-18T06:08:50+00:00

WOD 04/15/16

2016-04-15T05:41:33+00:00

WOD 04/15/16 Strength: 15mins to find Snatch 1RM Conditioning: 4 Rounds of, 200m Run 10 Power Snatch (95#/65#) 200m Run 10 Overhead Squat (95#/65#)

WOD 04/15/162016-04-15T05:41:33+00:00