Tuesday, April 17, 2012
Skill / Strength
Power snatch
Power clean & jerk
Conditioning
4 Rounds for total reps:
Max HSPUs
Row 500m
Rest 1:1 between rounds
Sunday, April 15, 2012
Strength
Turkish get up
Gymnastics Skill Work
Headstand, Handstand, Single arm handstand, Handstand walk, L-sit, Ring work
Conditioning
75 Medicine ball cleans for time
Saturday, April 14, 2012
For time:
Run 800 meters
10 rounds of the couplet:
10 Pull-ups
10 Hand – release push ups
Run 800 meters
Thursday, April 12, 2012
Strength
Snatch
Conditioning
AMRAP in 4 minutes of:
1 Rope climb
8 Hang squat snatch (75#/55#)
-THEN-
2 Minute row for max calories
-THEN-
AMRAP in 6 minutes of:
6 Handstand push ups
12 KB swings (55#/35#)
Wednesday, April 11, 2012
Volume Training
Conditioning
As many double unders as possible in 3 minutes
As many toes to bar in 2 minutes
Run 600m for time
Tuesday, April 10, 2012
Strength
Back squat
Conditioning
As many reps as possible in 7 minutes following the rep scheme below:
1 Front squat (95#/65#)
1 Burpee
2 Front squats (95#/65#)
2 Burpees
3 Front squats (95#/65#)
3 Burpees
4 Front squats (95#/65#)
4 Burpees
Sunday, April 8, 2012
Easter WOD – 11:00am only
3 Rounds for time of:
10 Burpees
50 Air squats
10 Burpees
20 Roll outs
10 Burpees
20 Pull ups
10 Burpees
50 Sit ups
