Archive | April 2014

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30 April WOD

Skill: 2×10 strict HSPU (R), HSPU (B), handstand practice Strength: 15 min to find 1rm strict press (R,B,W) WOD: (R) 10 min AMRAP 2 clean and jerk (185/125) 6 burpee to box jump (24/20) Then 100 wallballs for time (B) 10 min AMRAP 2 clean and jerk (155/135/125/115/95/75) 6 burpee to box jump/step ups (24/20) […]

29 April WOD

Skill: 2×10 pistol squats (R), pistol squat practice (B,W) Strength: 7×2 snatch WOD: (R) Three rounds for time of: 15 Overhead squat (95/65) 15 L Pull-ups 15 Split-jerk (95/65) 15 Knees to elbows 15 Hang clean (95/65) 15 stiff legged deadlift (95/65) (B) Three rounds for time of: 15 Overhead squat (95/75/65/55/45) 15 L Pull-ups/tuck […]

28 April WOD

Strength: 15 min to find 1rm back squat (R,B,W) WOD: (R,B,W) Tabata Something Else Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. *scale accordingly

25 April WOD

Strength: 1×5@70%, 1×5@75%, 1×5@80% of 1rm strict press (R,B,W) WOD: (R) 1000 m row/800 m run 5 muscle ups 80 push-ups 4 muscle ups 60 double unders 3 muscle ups 40 wallballs 2 muscle ups 20 clean (155/105) 1 muscle up (B) 1000 m row/800 m run 9 CTB pullups/11 pullups 80 push-ups 7 CTB […]

24 April WOD

Strength: 1×5, 2×3, 3×1 clean (R,B,W) WOD: (R) Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2/1.5 pood 10 Box jumps, 24/20 10 Ring dips Then 400 m run 100 squats 400 m run (B) Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings (2/1.5/1) 10 […]

23 April WOD

Strength: 1×5@70%, 1×5@75%, 1×5@80% of 1rm deadlift (R,B,W) WOD: (R) “Quarter Gone Bad” Five rounds for total reps of: 135/95 pound Thruster, 15 seconds Rest 45 Seconds 50/35 pound Weighted pull-up, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 seconds Then 100 sit-ups for time (B) “Quarter Gone Bad” Five rounds for total […]

22 April WOD

Skill: bar MU (R), CTB pull-up (B), kipping practice Strength: 1×5, 2×3, 3×1 snatch (R,B,W) WOD: (R) 400 m run 25 toes 2 bar 25 kb swing (2/1.5) 400 m run 25 toes 2 bar 25 kb swing (2/1.5) 400 m run Then 5 rounds 50 ft lunge walking 5 HSPU (B) 400 m run […]