FRIDAY, APRIL 29TH 2016

SKILL/STRENGTH/POWER:

DEADLIFTS @85-90% OF 1 REP MAX
FOLLOWED BY 3 AHAP BOX JUMPS (AS HIGH AS POSSIBLE FOR 3’S)
DEADLIFTS (ACROSS THE SETS SAME WEIGHT)

10-15 minutes max on this.

WOD:

4 ROUNDS FOR TIME OF:
10 HANG POWERCLEAN
(95/135) (125/165)
10 DEADLIFTS (SAME WEIGHT)
500 METER ROW (IF ROW IS TAKEN 2ND OPTION IS 400 METER RUN)

*20 minute time cap

THURSDAY, APRIL 28TH 2016

SKILL SESSION: DOUBLE UNDERS

EMOM FOR 6 MINUTES COMPLETE: (ONE)

20-50 DOUBLE UNDERS

30-90 SINGLES

20-40 LATERAL JUMPS

WOD:

1/2 “CINDY”

5 PULLUPS

10 PUSHUPS

15 AIR SQUATS

SUBS: PULLUPS-RING ROWS OR BANDS

BRING A FRIEND BY 5’S FOR 7 MINUTES

 

 

 

 

 

WEDNESDAY, APRIL 27TH 2016

KETTLEBELL SWING

EMOM FOR 10 MINUTES COMPLETE:

10 KB SWINGS

*AS HEAVY AS POSSIBLE

WOD:

WITH A RUNNING CLOCK COMPLETE:
00:00-6:00
RUN 800 METERS (CAR WASH LOOP)
*REST WHEN DONE
*SCALES
800=RUN 1 LAP (482 METERS) OR ROW 1000M
DB AND SWINGS SCALES WEIGHT LOAD.

AT THE 6:00 MARK COMPLETE:
6:00-14:00
8 MINUTE AMRAP OF:
10 1 ARM DB POWERSNATCH (35/55) (55/75)
10 KB SWINGS (35/53) (53/70)
15 ABMAT SITUPS

TUESDAY, APRIL 26TH 2016

EVERY 2 MINUTES FOR 6 MINUTES COMPLETE:
2 HANGPOWERSNATCHES
2 POWERSNATCHES
2 OVERHEAD SQUATS
@ 65-70%
THEN EVERY 2 MINUTES FOR 6 MINUTES COMPLETE:
1 HANG POWERSNATCH
1 POWERSNATCH
1 OVERHEAD SQUAT
@75-80%
THEN EVERY MINUTE FOR 4 MINUTES COMPLETE:
1 POWERSNATCH
1 OHS
@ 80% +

WOD:

5 ROUNDS FOR TIME OF:
10 BURPEES OVER THE BAR(RX MUST JUMP)
10 OHS (65/95) (95/135)
2 MUSCLE UPS (5 RX+)

muscle up subs : 3 ctb 3 dips =1mu
or
3 pullups 3 dips= 1mu

MONDAY, APRIL 25TH 2016

POWERCLEAN CYCLE:

EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

REST 1 MINTUE

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

REST 1 MINTUE

EVERY 30 SECONDS FOR 4 MINUTES COMPLETE 1  POWERCLEAN

*ADD WEIGHT TO EACH CYCLE FROM JANUARY 4TH.

 

WOD:

FOR TIME COMPLETE:
21 FLOOR PRESS
21 FRONT RACK LUNGES
RUN 200 METERS
15 FLOOR PRESS
15 FRONT RACK LUNGES
RUN 200 METERS
9 FLOOR PRESS
9 FRONT RACK LUNGES
RUN 200 METERS
*WEIGHT LOADS (65/95) (95/135)
FLOOR PRESS: https://www.youtube.com/watch?v=nh5CL6kZOsQ

front rack lunges are alternating legs stationary lunges

SATURDAY, APRIL 23RD 2016

IN TEAMS OF 4 COMPLETE:
800 METER RUN (200 METER INTERVALS)
150 TTB
150 BOX JUMP ON AND OVERS (20/24)
150 OHS (W PLATE)
150 POWERSNATCHES (55/75)
** EACH TEAM WILL HAVE 2 PLATES THAT CAN’T BE SIT DOWN ONCE WOD STARTS. 20 BURPEE PENALTY PER DROP OR SIT DOWN)
PLATES=25/45
***DIVIDE WOD UP HOWEVER YOU WANT AS WELL AS PLATE HOLDS.
***ONLY 1 PERSON WORKING AT A TIME.
***TTB-MODIFCIATIONS TODAY WILL BE KNEES PAST BELLY BUTTON.

FRIDAY, APRIL 22ND 2016

4 ROUNDS FOR TIME OF:
RUN 400 METERS
10 PULLUPS
10 STO (65/95) (95/135)

MODIFICATIONS:
4 ROUNDS FOR TIME OF:
RUN 200 METERS
10 RING ROWS OR BANDED
10 STO (35/65)

 

CASHOUT:

3 ROUNDS OF:
25 SITUPS
2 SLED PULLS
1 LENGTH OF BACK ROOM BEAR CRAWL