Archive | April 2015

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30 April WOD 

Strength: 3 Clusters  3×1 clean pull+hang clean WOD: 21-18-15-12-9-6-3 reps 2/1.5 pood Kettlebell swing Pull-ups *extra work  42 cal row  21 OHS 115/75 6 min cap 

29 April WOD 

Strength: 10×1 power clean and jerk WOD:  105 wallballs *top of every minute 3 burpees must be completed *extra work  27 box jumps 36/30 21 HSPU 5 min cap 

28 April WOD 

Strength:  3 Clusters  3×1 snatch pull+hang snatch WOD: 3 rounds 400 m run w/20lb medball 21 ring push-ups  7 STO 155/105 *extra work  5 min AMRAP 3 bar muscle ups 10yd handstand walk 

27 April WOD 

Strength: 15 min to work to a heavy single front squat WOD: 10 deadlifts 315/225 5 rope climbs 8 deadlifts 4 rope climbs 6 deadlifts  3 rope climbs 4 deadlifts  2 rope climbs 2 deadlifts  1 rope climb *Extra work  100 squats 30 CTB pull-ups  5 min cap 

24 April WOD 

Strength: 2×5, 3×3, 2×1 OHS WOD: 7 min AMRAP  3 hang power snatch 115/75 3 toes 2 bar  6 6 9 9… *extra work 3 rounds  20 wallballs 20 yd. broad jump 6 min cap 

23 April WOD 

Strength: 15 min to work to a heavy single clean  WOD: 7 min AMRAP 3 hang power cleans 165/115 3 CTB pull-ups  6 6 9 9… *Extra work 3 rounds 1 min plank hold 1 min cal on row 

22 April WOD 

Strength: 6×3 push press WOD: 12 min AMRAP 30 box jumps 24/20 20 KB swings 2/1.5/1 10 burpees to a 45lb plate  *extra work  9 7 5 Muscle ups Def. HSPU  6 min cap