4/29/15…WOD

4/24/15…WOD

Warm up: TC

Skill/Strength:

  • 1 Power Snatch EMOM for 12 Mins (Ascending in weight)

WOD:

For time:

  • 5 Wall Climbs
  • 15 OHS 115/75
  • 25 Bar Facing burpees
  • 50 CAL Row
  • 25 Bar Facing Burpees
  • 15 OHS 115/75
  • 5 Wall Climbs

15 MIN CAP

4/23/15…WOD

Warm up: TC

Skill:

  • Hollow Body review.

WOD:

  • 5 x 100′ Sled Push— Moderate to heavy (50′ down 50′ back)
  • Choose a weight that is difficult but you can push with out stopping multiple times

Between pushes

  • 45 Sec Superman hold
  • 12 Ring Push ups
  • 45 Sec Hollow Body hold

4/22/15…WOD

Warm up: TC

Skill:

  • Power Clean and Jerk Tech.

WOD:

  • 30 Power Clean and Jerks 95/65
  • 30 Pull-ups

@ 8 MINS start

  • 20 Power Clean and Jerks 135/95
  • 20 C2B Pull-ups

@ 16 MINs Start

  • 15 Power Clean And Jerks 155/105
  • 5 Muscle ups (15 Ring Rows, 15 Ring Dips)

If you don’t finish the workout under the time move to the next weight.

Post WOD:

  • Good Mornings 4×6 (Light Weight)

 

4/18/15…WOD

Warm up: TC

WOD:

Teams of 2

24 MIN AMRAP

  • Run 200 meters with med ball 20/14
  • 20 Pull-ups (10 Each person)
  • 30 Push ups to Med ball (Split reps)
  • 200′ Walking lunge body weight (100′ down and back) 100′ per person
Next Page »