Archives April 2018

1
May

WOD 4.30.2018

3×3 Hang Muscle Snatch into 6×1 Hang snatch @70% 60/40 cal bike 50 wallballs 40 alt db snatch 30 CTB pull ups 20 HSPU

27
Apr

WOD 4.27.2018

Pidgeion 

26
Apr

WOD 4.26.2018

3×3 Muscle snatch building as form allows 6×1 Power Snatch @70% approx 1 min rest between reps 21-18-15-18-21 (guys do 27-21-18-21-27) Cal Bike & Cal Row *21 cal on each then 18 on each etc. some start different spots* Cash out: 3×15 plate behind head sit ups

25
Apr

WOD 4.25.2018

Back Squat: 6×3@85% 3 Rounds: 100 Dubs 10 Sandbag to shoulder AHAP 4×10 Sandbag front hold box step ups 4×10 dips (rings or fixed)

24
Apr

WOD 4.24.2018

20 min to work up to heavy complex: 1 Clean pull + 1 Power Clean + 1 Hang power clean 500M Row then 5 Rounds 10 STO 135#/95# 10 Front rack reverse lunges then 200M run cash out: 4 rounds :30 on :30 off max TTB

13
Apr

WOD 4.13.2018

Lets take the barbells OUTSIDE! Barbell Complex: 135#/95# 4 Deadlifts 3 Hang Power Cleans 2 Front Squats 1 Thrusters 6 Rounds: 10 Pull Ups 200M run (two times around the center island) 2 rounds complex

12
Apr

WOD 4.12.2018

EMOM 24 Min 1: Bike Cal 12/10 Min 2: 10 GHD sit ups Min 3: Row cal 10/8 Min 4: 10 SDHP 115#/75#

10
Apr

WOD 4.10.2018

Snatch max then singles80%,85%,90% 80%, 85%, 90% Amrap 12 30 Double Under 10 alternating KB chain 53#/35# 10 V-Ups

9
Apr

WOD 4.9.2018

Strict press: 15 min to work up to a heavy single For time: 60/50 Cal Row 50/40 cal bike 30 Squat Cleans 175#/115# 20 CTB pull ups

5
Apr

WOD 4.5.2018

Thruster: 3-3-3-3-3-3-3 (this is a mainsite WOD) go up in weight as form allows to get to the heaviest set of 3 Cash Out: 45/35 Strict Pull ups (weighted if possible. break up as needed) Superset with 3×10 weighted hip extensions

Page 1 of 2