Archive | April 2014

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21 April WOD

Skill: L sits (R,B,W) Strength: 1×5@70%, 1×5@75%, 1×5@80% of 1rm back squat WOD: (R) “Amanda” 9 7 5 Muscle ups Squat snatch (135/95) Then 2×800 m run 1/1 rest (B) 10 9 8 7 6 5 4 3 2 1 Squat clean (135/115/95/75/65) HSPU/hold Then 2×800 m run 1/1 rest 10 8 6 4 2 […]

18 April WOD

Skill: 2×10 HSPU (R), HSPU (B), handstand hold/assisted HSPU Strength: 7×2 snatch (R,B,W) WOD: (R) 10 rounds 15 deadlifts (155/105) 15 release push-ups (B) 7 rounds 15 deadlifts (155/135/115/105/95/75) 15 release push-ups 5 rounds 15 deadlifts (95/75/65/55) 15 release push-ups

17 April WOD

Strength: 5×3@85% of 1rm deadlift WOD: (R) “Ryan” 5 rounds 7 muscle ups 21 burpees *Each burpee terminates with a jump one foot above max standing reach. Then 5 rounds :30 bar hold :30 rest (B) 21 strict press (95/75/65/55) 21 burpees 21 push press (95/75/65/55) 21 burpees 21 push jerk 21 burpees Then 5 […]

16 April WOD

Skill: 2×10 ring dips (R), ring dips (B), ring work Strength: 2×3@75%, 2×3@80%of 1rm strict press(3/25) (R,B,W) WOD: (R) Row 1000 meters 21 thrusters 95/65 15 Pull-ups Row 750 meters 18 thrusters 95/65 12 Pull-ups Row 500 meters 15 thrusters 95/65 9 Pull-ups Rest 2 minutes between each round. Time each round separately and post […]

15 April WOD

Skill: 2×10 alt pistol squat (R), pistol squat work (B,W) Strength: 7×2 snatch (R,B,W) WOD: (R) 1 minute of 30/24 in box jumps 1 minute of 115/75sumo deadlift high-pulls 2 minutes of 30/24 in box jumps 2 minutes of 115/75sumo deadlift high-pulls 3 minutes of 30/24 in box jumps 3 minutes of 115/75 sumo deadlift […]

14 April WOD

Skill: 2×10 toes 2 bar (R), toes 2 bar (B), knee ups/v ups Strength: 5×3 front squat (R,B,W) WOD: (R) 1 minute of double-unders 1 minute of 50/35. dumbbell snatches 2 minutes of double-unders 2 minutes of 50/35 dumbbell snatches 3 minutes of double-unders 3 minutes of 50/35 dumbbell snatches Then 3xME weighted pull-up (35/25) […]

11 April WOD

Skill: 2×6 muscle ups (R), muscle up practice (B), ring work Strength: 20rep max back squat (R,B,W) WOD: (R) 7 rounds 7 clean and jerk (155/105) 7 toes 2 bar 100 m run/150m row Then 20rm back squat @85% (B) 12 min AMRAP 5 OHS (115/95/75/65/55) 7/9/11 CTB pullups/pullups/assisted pullups 100 m run/150m row Then […]