4/30/16…WOD

4/30/16…WOD

Warm up: TC

WOD:

Teams of 2

6 MIN AMRAP

  • Run 400m together
  • Max S2OH 95/65 (1Barbell)

rest 1 MIN

9 MIN AMRAP

  • Run 800m
  • Max KB Swings 55/35 (1KB)

Rest 1 MIN

6 MIN AMRAP

  • Run 400m
  • Max Thursters 95/65

*Cash out:*

200m Walk with barbell overhead 95/65

4/23/16…WOD

Warm up: TC

WOD:

Teams of 2

  • 800m Row (the person not rowing does the burpees)
  • 70 KB Swings 55/35 (1 Working at a time)
  • 60 Alt Box Jumps 24/20
  • 50 Power Clean and Jerks 95/65 (1 Working at a time)
  • 40 Back Squats 95/65 (1 working at a time)
  • 30 T2B (Work at same time)
  • 20 Thruster 95/65 (1 Working at a time)
  • 10 Wall Climbs (Work at same time)

On the top of every MIN 3 Burpees, (both partners do the burpees)

25 MIN CAP

4/22/16…WOD

Warm up: GW#8

Strength:

  • 18 Mins to find 3 Rep Max Back squat
  • Superset with strict pull-ups between set Accumulate 30 weighted or strict pull-ups

 

WOD:

15 MIN AMRAP

  • Row 250m
  • 3 Deadlifts @ 70-75% of 1 RM Deadlift
  • 10 Burpees

4/21/16…WOD

Warm up: OW#4

Mobility:

  • Mid Thoracic 4-5 MINS
  • Hip Flexor mobility with band on rig (4 MINS)

Skill/Strength:

  • 3 OHS from the rack for 7 Rounds (Ascending in weight)

WOD:

  • 20 Power Snatches 95/65
  • 40 AB-Mat Situps
  • 20 OHS 95/65
  • 100 DU
  • 20 OHS 95/65
  • 40 AB-Mat situps
  • 20 Power Snatches 95/65

 

4/20/16…WOD

Warm up:  GW#2

Strength:

  • Strict Press 10 x 2 (Ascending in weight)

WOD:

“Fight Gone Bad”

3 Rounds (1 MIN Per Movement)

  • Wallballs 20/14
  • Sumo Deadlift High Pull 75/55
  • Box Jumps 20″
  • Push Press 75/55
  • CAL Row
  • Rest 1 MIN

Score is total reps of the rounds add up

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