Month: April 2016

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…

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…

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…

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:…

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…

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…