WOD 4/29/15

April 28, 2015 by  

  • Complete in teams of 2, Resting Partner Holds Plank:
  • 4 Rounds-
  • 800m Run or Row
  • 30x KBS
  • 60x Sit ups

WOD 4/28/15

April 27, 2015 by  

  • OTM 20 mins-
  • Evens- 3x Power Clean
  • Odds- 20 Double Unders

WOD 4/27/15

April 26, 2015 by  

  • “Mash Up”
  • 2 Rounds-
  • 400m Run or 500m Row
  • 25x Hand Release Push Ups
  • 400m Run or 500m Row
  • 25x Sit ups
  • 400m Run or 500m Row
  • 25x TTB
  • 400m Run or 500m Row
  • 25x Box Jumps

WOD 4/26/15

April 25, 2015 by  

  • OTM 10 mins-
  • 1 Power Snatch, 1 Hang Squat Snatch, 1 Snatch
  • Then:  6 Rounds Not for Time:
  • 1 Prowler Push
  • 10x Hollow Rocks

WOD 4/25/15

April 24, 2015 by  

  • 1 Mile Run
  • 50,40,30,20,10 Box Jumps
  • 5 Thrusters after each set of jumps
  • 800m Run

WOD 4/23/15

April 22, 2015 by  

  • Deadlift 3,3,3,2,2,1,+
  • WOD:
  • 800m
  • 21 Pull ups/63 Double Unders
  • 15 Pull ups/45 DU
  • 9 Pull ups/27 DU
  • 400m

WOD 4/22/15

April 21, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1 Power Clean
  • 1 Hang Squat Clean
  • 1 Squat Clean
  • Part 2:  4 Sets 0f 10 DB or KB Press

WOD 4/21/15

April 20, 2015 by  

  • Back Squat 3,3,3,2,2,1,+
  • WOD:  In teams of 2-
  • 150 Wallballs
  • “Resting” partner holds plank

WOD 4/20/15

April 19, 2015 by  

  • Jerk 3,3,3,2,2,1,+
  • WOD:
  • 400m
  • 3x [10 Barbell Rollouts, 30 Sit ups]
  • 400m

WOD 4/19/15

April 18, 2015 by  

REST- NO CLASS TODAY

WOD 4/18/15

April 17, 2015 by  

  • Cash in:  2000m Row
  • 6 Rounds-
  • 20 Box Jumps
  • 20 Wallballs
  • There will be class at 7am ONLY!

WOD 4/16/15

April 15, 2015 by  

  • AMRAP 15 minutes-
  • 1x Muscle Up
  • 5x KBS
  • 9x Sit up

WOD 4/15/15

April 14, 2015 by  

  • Deadlift 3,3,3,3,3
  • WOD:  5 Rounds-
  • 30x DU
  • 20x KB Pass Through Lunges

WOD 4/14/15

April 13, 2015 by  

  • Jerk 3,3,3,3,3 (90%)
  • WOD:  3 ROUNDS-
  • 10x Clean & Shoulder to Overhead

WOD 4/13/15

April 12, 2015 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • 21-15-9
  • Front Squat
  • CTB Pull ups
  • 400m After each set

WOD 4/12/15

April 11, 2015 by  

  • 800m
  • 4x [200m Farmers Carry, 20 Burpees]
  • 800m

WOD 4/11/15

April 10, 2015 by  

  • Part 1 :  OTM 10 mins-
  • 3x Hang Power Snatch
  • Part 2:  5 Rounds-
  • 10x OHS
  • 200m

WOD 4/9/15

April 8, 2015 by  

  • Back Squat 5×5 (80%)
  • WOD:
  • 25 Wallballs/50 DU
  • 20 Wallballs/40 DU
  • 15 Wallballs/30 DU
  • 10 Wallballs/20 DU
  • 5 Wallballs/10 DU

WOD 4/8/15

April 7, 2015 by  

  • AMRAP 20 mins-
  • Max reps alternating 3 Pullups, 3 TTB
  • 400m Run

WOD 4/7/15

April 6, 2015 by  

  • Deadlift 5×5
  • WOD:  AMRAP 10 minutes
  • 4x HSPU
  • 6x Box Jump
  • 8x KBS

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