Wednesday may 1

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Wednesday May 1
Strength-
5×4 OHS
with a 5 second hold at the bottom of each last rep

WOD-
21-15-9
Kettle bell swings 1.5P/1P
Goblet squats

With a 400 m run after each round.

Tuesday April 30

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Tuesday April 30
Skill work-
HSPU/ headstands

WOD-
12min AMRAP
5 dead lifts@ 155/105
10 push ups
15 box jumps

Monday April 29th

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Monday April 29
Strength
Front squats 5×4
with a 5 second hold at the bottom of each last rep

WOD-
20 min cap

50 lunges with 95/65
40 front squats
30 burpee over bar
20 OHS
10 power snatches
20 OHS
30 burpee over bar
40 front squats
50 lunges

Sunday

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Sunday

15 min clean pratice
-clean deadlift
– high hang
– mid hang

WOD
50-40-30-20-10
double unders
toe touches

Saturday April 27th, 2013

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Saturday
Team wod
800 m carry (2 men= 3x45lbs plates/ 2 women= 3x25lbs/ mixed= 2x25lbs & 1x35lbs)
Carry weight 800m however you want. But if you switch the weight at any point 10 burpees. If it is dropped, 20 burpees on the spot.

Then come inside and complete
100 kb swings
100 goblet squats

April 26th, 2013

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Picture

Friday April 26

Deadlifts 5×6


WOD-

800 m run

30 power clean and jerks@ 135/95

800 m run

30 burpees 


Thursday April 25

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Picture

Thursday April 25

Skill-

Double unders/ Triple unders

WOD-

20 min AMRAP

25 wall balls

15 knees 2 elbow

1 bear crawl length of gym 


Wednesday April 24,2013

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Wednesday April 24
Strength-
5×6 OHS
with a 5 second hold at the bottom of each last rep

WOD-
4 rds of:

4 min CAP
400 m run
Then with remaining time Perform
AMRAP
5 Squat snatches@95/65
10 air squats
15 leg raises

*pick up where you left off each rd.

Monday April 22, 2013

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Strength

Front squats 5×6

with a 5 second hold at the bottom of each last rep

WOD-

15min AMRAP

7 Push press

7 Front squats

7 Thrusters

200 m run

all @95/65