Thursday, April 30, 2015

4-30 WOD
 

Skill / Strength

Snatch

 

Conditioning

“Isabel”

Snatch (135#/95#) 30 reps for time.

Wednesday, April 29, 2015

4-29 WOD

 

Strength

Press

 

Conditioning

For time:

800m Run

80 Double unders

40 Burpees

20 Overhead squats (155#/105#)

Tuesday, April 28, 2015

4-28 WOD
 

Strength

Squat

 

Conditioning

“Fran”

21-15-9 reps for time of:

Thrusters (95#/65#)

Pull ups

Monday, April 27, 2015

4-27 WOD
 

Rest / Make-up / Mobility

Sunday, April 26, 2015

4-26 WOD

 

5 Rounds for time and load of:

The Bear Complex

14 Box jumps (20″/24″)

Saturday, April 25, 2015

4-25 WOD
 

AMRAP in 7 minutes of:

30 Wall ball (20#/14#)

30 Overhead walking lunges (45#/25#)

Every time you break, perform 15 toes to bar

-REST 4 MINUTES-

AMRAP in 7 minutes of:

30 Wall ball (20#/14#)

30 Overhead walking lunges (45#/25#)

Every time you break, perform 15 toes to bar

Friday, April 24, 2015

4-24 WOD
 

Rest / Make-up / Mobility

Thursday, April 23, 2015

4-23 WOD
 

4 Rounds for time of:

Row 400m

20 Overhead squats (75#/55#)

4 Rope climbs

Rest 2 minutes between rounds

Wednesday, April 22, 2015

4-22 WOD

 

Strength

Press

 

Conditioning

3 Rounds for time of:

Run 200m

3 Deadlift + 2 Hang power cleans + 1 Push press

3 Deadlift + 2 Hang power clean + 1 Push jerk

3 Deadlift + 2 Hang power clean + 1 Split jerk

Tuesday, April 21, 2015

4-21 WOD
 

Strength

Squat

 

Conditioning

“Angie Ladder”

1 -> 10 -> 1 reps of:

Pull up

Push up

Sit up

Squat

♦ compare to 09/04/12 ♦