Archives April 2016

29
Apr

WOD 4.29.2016

Partner WOD: 200 Push Ups – weighted if possible – (each do 100) 12 Min cap rest 3 min 40 OHS 95#/65# 12 team TTB 30 OHS 12 TTB 20 OHS 12 TTB 10 OHS 12 TTB – 15 min cap rest rest 3 min 15 min to find max C&J (work as team off …

28
Apr

WOD 4.28.2016

50 Dubs 50 Alternating opposite knee to opposite elbow Mountain climbers (R+L=1) 40 Dubs 40 OH Walking lunge steps 35#/25# 30 Dubs 30 Burpees onto plate 20 Dubs 20 KBS 10 Dubs 10 HSPU

27
Apr

WOD 4.27.2016

Strict Press:5×40%, 5×50%, 5×60% of 2RM from last week option 2:Run 2x800M AFAF1 min rest between (if don’t want to back squat) AMRAP 10 5 Ring pull ups (sub strict bar =>kipping=> 10 Pistols (R+L= 2) 15 Hollow body rocks Cash Out: 5×5 Handstand negatives (slow decent on way down) or 4xmax HS Holds

27
Apr

WOD 4.26.2016

12 min to work to a heavy weight of the following complex: 1 Power snatch 1 Hang power snatch 3 Rounds 135#/95RX 155#/105# RX+ 21 Deadlifts 15 Power Cleans 9 Push jerks Cash out: 4×10 Strict ring dips or jump to support holds and paralette dips or Muscle Ups

26
Apr

WOD 4.25.2016

Back Squats:5×40%, 5×50%, 5×60% of 2RM from last week option 2:Run 2x800M AFAF1 min rest between (if don’t want to back squat) 10 Rounds 15 Wallballs 7 box Jumps Core Cash Out: 100 Sit Ups & 30 GHD bench press 45#/53 split any way you want

20
Apr

WOD 4.20.2016

Strict Press:5×75%, 3×85%, 1+x95% of 2RM from last week option 2:Run 2x800M AFAF1 min rest between (if don’t want to back squat) 10 Rounds 3 front squats 135/95 2 Front rack lunges 1 Wall Walk Cash Out: 4×10 Ring Push Ups

19
Apr

WOD 4.19.2016

EMOM 12 1 Power clean, 1 hang clean 5 Rounds AMRAP STO 135/95 Every time the bar touches the ground run 400M Score = total time and reps Cash out: 4×10 Strict ring dips or jump to support holds and paralette dips

18
Apr

WOD 4.18.2016

Back Squats:5×75%, 3×85%, 1+x95% of 2RM from last week option 2:Run 2x800M AFAF1 min rest between (if don’t want to back squat) 4 Rounds 10 Clusters 115#/75# 10 TTB 10 Burpees over the bar Core Cash Out: 3x 40 sit ups 30 hollow body rocks 20 Mountain climbers touch knee to opposite elbow

15
Apr

WOD 4.15.2016

AMRAP 30 Partner WOD I go You go 20 Thrusters 95#/65# 20 Box Jumps 4x200M sprint 40 STO 40 KBS 53#/35# 4x200M sprint 60 Hang Power Cleans 60 Burpees 4x200M sprint Split up as you like. each person runs 2×200 each round

15
Apr

WOD 4.15.2016

AMRAP 30 Partner WOD I go You go 20 Thrusters 95#/65# 20 Box Jumps 4x200M sprint 40 STO 40 KBS 53#/35# 4x200M sprint 60 Hang Power Cleans 60 Burpees 4x200M sprint Split up as you like. each person alternates runs 2×200 each round

Page 1 of 2