Archive | April 2015

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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-ups15 strict ring dips20 strict push-ups 45 strict pull-ups

13 April WOD 

Strength: 6×3 front squat WOD:  10 rounds of:Deadlift for 15 secondsRest 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

8 April WOD 

Strength: 6×3 strict press Skill: L sit hold  WOD: Run 1 mile Then: Double Tabata  Double unders Push-ups 

7 April WOD 

Strength: 6×1 snatch balance at a comfortable weight  7×2 below the knee snatch @ 70-75% of 1rm Skill: muscle ups  5 rounds :30 ME :30 rest Or False grip pullups Or  Floor progressions WOD: “Diane” 21 15 9 Deadlifts 225/155 HSPU

6 April WOD 

Strength: 5×5 back squats Skill: 50ft handstand walk, shoulder taps or handstand hold WOD:   4 rounds 6 squat clean to thruster 155/105 12 toes 2 bar  18 box jumps 24/20

3 April WOD 

Strength: front squat 5×5@ 70% WOD:  10 rounds Every 2 minutes  100 m sprint 12 wallballs Skill: 45 burpees to 6″ target