WOD 4.30.14

Wednesday April 30th

SKILL:

EMOM for 10 min.

3 Power Snatch


WOD:

21 - 15 - 9

Hang Power Clean 135/95

Wall Ball

WOD 4.29.14

Tuesday April 28th.

SKILL/STRENGTH:

EOMOM for 16 min.

5 weighted Good mornings
+
10 push ups


WOD:

12 min AMRAP:

Walking Lunge 45/25 (1 length)

8 push Press 95/55

25 Double unders

WOD 4.28.14

Monday April 28th.

STRENGTH:

Back Squat

5 - 3 - 1:

5 @ 75% of 1RM

3 @ 85%

1 @ 95% (if you can do more than one, do so)

WOD:

"CHIEF"

5 rounds of:

3 min AMRAP

3 power cleans 135/95

6 push ups

9 squats

1min rest

WOD 4.25.14

Friday April 25th.

STRENGTH/FUN:

Clean Ladder:

EMOM you will increase weight until you can't go any further:

In consecutive order-

1. 125/75

2. 145/95

3. 165/115

4. 175/125

5. 185/135

WOD:

Partner WOD:

For time each partner must complete-

1. Row 400m

2. ME med ball cleans

1. Row 400m

2. ME turkish get ups

1. Row 400m

2. ME V-ups

1. Row 400m

2. ME Burpees

WOD 4.24.14

Thursday April 24th

SKILL/STRENGTH:

Dead Lift 

4 x 5 

WOD:

10 min AMRAP:

4 HSPU

8 Dead lifts 225/155

16 KB swings 53/44

WOD 4.23.14

Wednesday April 23rd

SKILL:

EMOM for 10 min

8 KB snatch (4 each arm)


WOD:

"Tabata This"

Row for cal

Wall Ball

Jumping Lunges

Push Ups

Sit ups

*each one will be an individual Tabata

Tabata = 20 seconds of work and 10 seconds of rest for 8 rounds

WOD 2.22.14

Tuesday April 22nd.

SKILL/STRENGTH:

Over head squat

4 x 5


WOD:

5 Rounds for time:

Run 200m

1 Dead lift 155/115

3 Squat cleans 155/115

5 Jerks 155/115

7 Pull ups

WOD 4.21.14

Monday April 21st

STRENGTH:

Back Squat

5 x 3

E4MOM (Work @ 85 to 90% of your 1RM)


WOD:

15 min AMRAP:

8 Dips

10 Box jumps 24/20

12 OH walking Lunge 45/25

WOD 4.17.14

Thursday April 17th.

SKILL/STRENGTH:

Front Squat

3 x 1 (have 15 min to do this)


WOD:

20 Front Squats 205/135

30 Box jumps 30/24

40 KB swings 53/40

50 Wall balls 20/14

WOD 4.16.14

Wednesday April 15th.

SKILL:

Double Unders/ Pistols

(athletes choice)


WOD:

Row 1K

then


5 rounds of:

25 pull ups
7 Push Jerks 115/75

20 min time cap

WOD 4.15.14

Tuesday April 15th.

SKILL:

EOMOM for 14 min

5-8 Toes to bar

STRENGTH:

"Elizabeth"

21-15-9

Cleans 135/95

Ring Dips

WOD 4.14.14

Monday April 14th.

STRENGTH:

Back Squat

15 min to establish 3RM


WOD:

Alternating with a partner:

5 Rounds for max reps:

:30 seconds of Back squats 135/95

:30 seconds of HSPU

:90 second rest

*13 min total

WOD 4.11.14

Friday April 11th

STRENGTH:

Dead lift

4-4-4

EOMOM


WOD:

3 Rounds For Time:

30 Russian KB swings
30 SDHP 65/45
30 Burpee Box Jumps
30 Push Press 65/45
30 Sit ups
30 Push ups

35 min time cap

WOD 4.10.14

Thursday April 10th.

SKILL/STRENGTH:

Thrusters:

5-5-5

EOMOM

WOD:

"Fran"'s Sister:

21-15-9

Thrusters 95/65
Toes to bar

WOD 4.9.14

Wednesday April 8th.

STRENGTH:

Back squat

15 min to accomplish:

10-8-6-4-2


WOD:

For time:

25 wallball
25 double unders
25 KB swings
25 Box Jumps

* Every min perform 4 burpees, then continue to which ever rep you were on for that exercise

WOD 4.8.14

Tuesday April 8th.

STRENGTH/SKILL:

1)  EOMOM 3x10 Good Mornings
      Work up to moderate weight.  Work on keeping good form.
2) 5 min AMRAP:
   
Single Arm KB snatches (may alternate how ever you'd like)


WOD:

3 rounds for time:

12 Box jumps
9 chest to bar pull ups
9 box jumps
6 chest to bar pull ups

* work with lightest band or no bad as possible.

WOD 4.7.14

Monday April 7th.

STRENGTH:

EOMOM

5-5-5-5 Push Press


WOD:

21-15-9

Power Cleans

Toes to bar

WOD 4.4.14

Friday April 4th.

SKILL:

15 min of:

Turkish Get Ups


WOD:

Dead Lifts:

E3MOM

5-5-3-3-2-2-1-1-1

WOD 4.3.14

Thursday April 2nd.  

Skill/strength

DOCs 100 in 100

100 seconds to complete 

20 Deadlifts

20 bent over rows

20 hang power cleans

20 push press

20 squats

* 95/55 pounds for each lift

WOD:

Tabatas:

1. Rows (for meters)

2. Sit ups

3. Push ups

4. KB swings

* score will be the combined reps of the lowest score of each tabata.

WOD 4.2.14

Wednesday April 2nd.

SKILL:

DU work 

and

Rope climb technique 

WOD:

500m row buy in

then

3 Round for Time:

11 burpee pull ups

22 squats

22 overhead lunges 45/25# plates

* you may jump into the pull up from the burpee.