17 April WOD 

Strength: 7×3 OHS

WOD: 

2011 Regional Event 1

For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters

Extra work:

22 alt single leg squats

22

16 April WOD 

Strength: 7×2 clean @70-75% of 1rm

Skill: bar muscle ups 
WOD:
4 rounds 
25 yd walking lunge w/plate overhead 45/35
9 snatch 135/95

15 April WOD 

Strength: 7×1 split jerk
WOD:
7 min amrap 

3 clean and jerk 165/115

3 otb burpees
6 clean and jerks 165/115
6 otb burpees
9 clean and jerks 165/115
9 otb burpees
etc…
*extra work 
25 wallballs
800 m run
25 wallballs 
7 min cap 

14 April WOD 

Strength: 7×2 squat snatch @70-75%

WOD:

3 rounds for time of: 
10 strict handstand push-ups
15 strict ring dips
20 strict push-ups

45 strict pull-ups


13 April WOD 

Strength: 6×3 front squat

WOD: 

10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds

Go heavy.

*extra work

7 min cap

25 toes 2 bar

1000 m row

25 toes 2 bar

10 April WOD 

Strength: 5×5 deadlifts 

WOD:
“Amanda”
9-7-5
Muscle ups
Squat snatch 135/95

9 April WOD 

Strength: 7×2 below the knee clean @70-75% of 1rm

Skill: pistol squats
3×10 alternating 
WOD:
100 pullups
100 wallballs 20/14
Follow

Get every new post delivered to your Inbox.

Join 908 other followers

%d bloggers like this: