Thursday, April 24, 2014
Volume training
Conditioning
AMRAP in 20 minutes of:
40 Double unders
20 Overhead walking lunges (75#/55#)
Muscle ups (4/3)
Wednesday, April 23, 2014
Strength
Squat
Conditioning
For time:
15 Deadlift (225#/155#)
Run 800m
15 Deadlift (225#/155#)
Tuesday, April 22, 2014
Skill / Strength
Hang Snatch
Conditioning
9 Minutes to complete:
30 Shoulder to overhead (95#/65#)
20 Burpee box jumps (24″/20″)
15 Toes to bar
20 Shoulder to overhead (115#/80#)
30 Burpee box jumps (24″/20″)
15 Toes to bar
As many shoulder to overhead (135#/95#) in the time remaining
Sunday, April 20, 2014
Strength
Squat
Conditioning
AMRAP in 15 minutes of:
30 Double unders
7 HSPUs
15 KB swings (70#/55#)
Saturday, April 19, 2014
Flex in the City WOD #3
For time:
50 KB swings (70#/55#)
40 Chest to bar pull ups
100 Double unders
Thursday, April 17, 2014
Volume training
Conditioning
3 Rounds for total reps of:
2 Minutes unbroken KB swings (55#/35#)
Rest 2 minutes
*50 burpee penalty for breaking before time is up
Wednesday, April 16, 2014
Strength
Squat
Conditioning
Partner WOD
EMOM for 20 minutes:
5 Burpees
Max wall ball (20#/14#)
Tuesday, April 15, 2014
Skill / Strength
Hang snatch
Conditioning
AMRAP in 20 minutes of:
12 Deadlift (95#/65#)
9 Hang power snatch (95#/65#)
6 Overhead squats (95#/65#)
