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4/19/14

Teams of 2 Work to complete the below (reps can be broken up how you want unless other wise stated 20 overhead squats (95/65) 30 box jumps (24/20) 40 T2B 50 yard walking lunge (both of you) 50 yard sprint (both of you) 50 yard walking lunge 50 yard sprint 40 T2B 30 box jumps […]

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WOD 4/18/14

Strength: Back Squat 2×3 @ 65%, 2×3 @ 75%, 3×3 @ 85% Conditioning: for time Complete 30 rounds of the complex below Squat clean thruster (135/95) Hang power clean Front Squat (must be a separate movement can hang squat clean the above)

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WOD 4/17/14

Strength: EMOM for 10 minutes 3 deadlifts @ 50% + 10 push ups Rest 3 min EMOM for 7 minutes 5 SDHP (115/75) Rest 5 min For total meters Row 1 min / Rest 1 min Row 2 min / Rest 2 min Row 3 min / Rest 3 min Row 4 min

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WOD 4/16/14

Strength/skill: EMOM for 16 minutes alternate 10 pistol squats 6 handstand push-ups Conditioning: with a 20 min cap 800 m run 4 rounds 30 KB swing (53/35) 20 sit ups 10 push press (95/65)

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WOD 4/15/14

Strength: EMOM for 10 min 4 snatches @ 70 – 80% of 1 RM snatch Conditioning: 12 min AMRAP 5 front rack lunges (135/95) 10 wall balls (20/14) 50 double unders

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WOD 4/14/14

Strength: 3×5 strict press – as heavy as possible 3×5 push press – as heavy as possible Conditioning: Alternating back and forth with a partner (you do reps then your partner does them…) 3 Min 2 power cleans (185/135) 3 Min burpee box jump over (24/20) 3 Min 1 bar muscle up (5 T2B) 3 […]

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WOD 4/12/14

Conditioning:  Alternate with a partner 500m Row 5 Rounds of “Cindy” 500m Row 4 Rounds of “Cindy” 500m Row 3 Rounds of “Cindy” 500m Row 2 Rounds of “Cindy” 500m Row 1 Rounds of “Cindy”

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WOD 4/10/2014

Conditioning: “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions/supermans 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   Beginners Class Olympic: 20 minutes to work on clean […]