Month: April 2014

WOD – 4/25/2014

SKILL/STRENGTH No Ring Dips? – Bar Dips or Banded Bar Dips – 3 x 5-10 1-3 Ring Dip? – Bar Dips – 3 x 5-10 More than 3? – 3 x max Ring Dips, not kipping and not going to failure. WOD 4 x 500m Row, rest as needed No pacing, go H.A.M. Post times …
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WOD – 4/24/2014

POWER 3 Position Power Clean (mid thigh, top of knee, ground) + 1 Jerk – 5 sets, as heavy as possible. Pull-Up Progression Week 2 – superset with Power Cleans. Midline Turkish Get-Ups with a KB – 4 x 5/5 not for time! Back Extensions – 4 x 15-20, do not add weight. Post weights …
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WOD – 4/23/2014

FITNESS “Alyssa” 4 Min AMRAP: 75/55lb Power Snatch x 10 Pike Push-Up x 10 Rest 1 Minute 4 Min AMRAP: 75/55lb Power Snatch x 10 14/10# Wallballs x 10 Rest 1 Minute 4 Min AMRAP: 75/55lb Power Snatch x 10 Jump Lunges x 10 Rest 1 Minute 4 Min AMRAP: 75/55lb Power Snatch x 10 …
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WOD – 4/22/2014

FITNESS 15 Deadlifts 225/135lbs 200m Run 30 Kettlebell Swings 53/35lbs 200m Run 45 Box Jumps 24/20″ (Step Ups allowed) 200m Run   PERFORMANCE 15 Deadlifts 275/165lbs 200m Run 30 Kettlebell Swings 53/35lbs 200m Run 45 Box Jumps 24/20″ (NO Step Ups) 200m Run   Post times to comments.  

WOD-4/21/2014

STRENGTH Front Squat – 5 x 3 @ 75% Superset with, Pull-Up Progression Week 2 WOD Tabata Push-Ups Tabata Sit-Ups Low score counts.   Post weights and scores to comments.


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