Archive | April 2016

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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

11 April WOD 

Strength: 15 min to find a 1rm back squat  WOD:  “Diane” 21-15-9 Deadlifts 225/155 HSPU 

8 April WOD 

Strength: 15min to find a 1rm OHS WOD: 2k row

7 April WOD 

Strength: 15 min to find a 1rm clean and jerk WOD: 3 ME attempts at: Strict pullups  Kipping pull-up  CTB pull-up  Strict ring dip Kipping ring dip Toes 2 bar 

6 April WOD 

Strength:  15 min to find 1rm deadlift  WOD: 3 min ME: Wallballs 20/14 1 min rest Double unders 1 min rest Box jumps 24/20 1 min rest Burpees 1 min rest  Cal row 

5 April WOD 

Strength: 15 min to find a 1rm snatch WOD: 3 ME attempts at: Deficit HSPU 4″/2″ Strict HSPU  Kipping HSPU  Then  500 m row TT 

4 April WOD 

Strength: 15 min to find a 1rm front squat WOD:  “Fran” 21-15-9 Thrusters 95/65 Pullups