Archive | April 2016

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20 April WOD 

WOD: 50 bar facing burpees for time  2 min rest Then  4 rounds  Overhead DB/KB carry 50 Yds Farmers carry DB/KB 50 Yds  2 min rest Then  5×1 split jerk  Advertisements

19 April WOD 

Strength: 5×1 hang snatch then 7 min EMOM  1 every :30 at 70% WOD: 24-21-18 Thruster 115/75 Toes 2 bar  *extra  3 min cumulative weighted plank hold 

18 April WOD 

5k run

15 April WOD 

WOD: 20 min AMRAP  5 BW back squats 2 rope climbs 10 ring dips  30 Abmat sit-ups 

14 April WOD 

Strength: 15 min to find 1rm strict overhead press WOD: “Helen” 3 rounds 400 m run 21 KB swings 1.5/1 12 Pullups 

13 April WOD 

Strength: 15 min to find 1rm thruster WOD: “Jackie” 1000 m row 50 thrusters 45/35 30 Pullups 

12 April WOD 

3 ME attempts: Strict muscle up Ring muscle up Bar muscle up WOD: “DT” 5 rounds 12 deadlifts 155/105 9 hang cleans 155/105 6 jerk 155/105