Archives April 2015

29
Apr

WOD 4.29.2015

Technique Primer 5×3 Clean Pulls Progressive Strength EMOM 10 1 Power Clean 1 Hang Power Clean Progressive WOD AMRAP 10 5 Power Clean 155#/105# 10 Pull Ups 15 Wallballs 20#/14# **Unbroken**

28
Apr

WOD 4.28.2015

Strength Every 90 Sec For 12 Min Perform 1 Hang Power Snatch 2 Overhead Squats WOD 5 Power Snatch 135#/95# 200M Run 10 Power Snatch 115#/85# 200M Run 15 Power Snatch 95#/65# 200M Run 20 Power Snatch 75#/55# 200M Run Cash Out 125 Sit Ups

25
Apr

WOD 4.24.2015

Strength 15 Min to Find a Heavy Clean & Jerk for the Day WOD 60 Walking Lunge Steps 50 Double Unders 40 Push Press 95#/65# – 115#/75# RX+ 30 Russian KBS 53#/35# 20 Chest To Bar Pull UPs 10 Wall Walks (20 HSPU)

23
Apr

WOD 4.23.2015

Strength Back Squat 10@60%, 10 @65% 8@70% 8@75% WOD 3 Rounds 1 Min Max Cal Row 1 Min Max KBS 53#/35# 1 Min Plank Hold 1 Min Max Wallballs 20#/14# Strength Front Squat 5@60%, 5 @65% 5@70% 5@70%

22
Apr

WOD 4.22.2015

Technique Primer 5×3 Dip Snatch Strength 12 Min to Find a Heavy Hang Power Snatch WOD 4 x 3Min Rounds – 1 Min Rest Between Rounds 5 Hang Power Snatch @ 75% from Above 7 TTB 9 Box Jumps 24″/20″

21
Apr

WOD 4.21.2015

Technique Primer 5×3 Dip Cleans Strength 12 Min to Find a Heavy Hang Power Clean WOD Every 4 Min for 20 Min Complete The Following 400M Run 30 Double Unders 7 Clean & Jerks 135#/95# RX 165#/115# RX+  

20
Apr

WOD 4.20.2015

Strength Back Squat 8@65%, 8 @70% 6@80% 6@85% Front Squat 5@60%, 5 @70% 5@75% 5@80% WOD EMOM 10 Ascending Ladder Thrusters 95#/65#, 125#/85# RX+ Descending Ladder Burpees *Min 1: 1 Thruster 10 Burpees, Min 2: 2 Thrusters 9 Burpees and so on…

17
Apr

WOD 4.17.2015

  WOD 21-15-9 Clean & Jerks 135#/95# Burpee Over The Bar 50 Sit Ups ** Rest 2 Min** 21-15-9 Box Jumps Toes To Bar 50 Sit Ups ** Rest 2 Min** 21-15-9 Shoulder To Overhead 135#/95# Pistols 50 Sit Ups Score=Total Time    

16
Apr

WOD 4.16.2015

Strength Back Squat 10×60%, 8×70%, 8×75%, 8@80% WOD EMOM 10 Odd: 1 Length DB farmers carry then AMRAP DB Clean & Jerk Even: 1 Length DB farmers carry then AMRAP single arm DB snatch (alternating)   SCORE=total reps   Cash Out Front Squat 5×60%,75%,70%,70%

8
Apr

WOD 4.8.2015

Strength Take 15 min to work up to a heavy split jerk for the day WOD AMRAP 12 10 Box Jumps 24″/20″ 10 Push Press 115#/75# 10 Front Rack Forward Lunges (R+L=2) Cash Out 30 V-Ups 40 Flutter Kicks 50 Sit Ups 60 sec Plank Hold