Archive | April 2016

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29 April WOD 

25 April WOD  Strength: 2×7/13 front squat/back squat @55% of FS 1rm WOD: “JT” 21-15-9 Handstand Push ups Ring Dips Push ups Advertisements

28 April WOD 

Strength: 5×1 power clean Then  5 min EMOM  3 TNG power clean @80% WOD: 100 KB swings 2/1.5 100 box jumps 24/20 *every 2 minutes complete 5 burpees *extra work 21 L-sit or strict Pullups 

27 April WOD 

Strength:5×3 push press WOD: 5 rounds 200 m run 10 deadlifts 275/205 20 wallballs 11/10 Extra: 3 rounds of 15 ghd sit-ups 

26 April WOD 

Strength: 5×1 power snatch Then  5 min EMOM  3 TNG power snatch @80% WOD: 7 rounds 7 STO 155/105 3 rope climbs *extra work Ring dip practice 

25 April WOD 

WOD: 2×7/13 front squat/back squat @55% of FS 1 rm WOD: 4×30 cal row  Rest 1:30 between rounds Then 2 min rest 150 double unders for time 

22 April WOD 

“McGhee” Complete as many rounds in 30 minutes as you can of: 275/185 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24/20 inch box

21 April WOD 

Strength: 5×1 hang clean then 7 min EMOM  1 every :30 at 70% WOD: 3 rounds  500 m row or 400 m run 7 power clean 205/140 14 strict ring dips *extra work 3 sets of ME Pullups OR 50 Pullups (if you hit 50 Pullups in 3 sets or less stop)