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WOD Archives: April 2013

Wednesday 5/1/2013

Fitness *50 TGUs (25 /arm) @ 35/25 +(right into) 5 Rounds 15 Back Squats @ 75/45# 10 Ring Rows 20 Squats 40 Single Jumps Performance *50 TGUs (25 /arm) @ 50/35 +(right into) 3 Rounds 15 Front Squats @ 95/65# 15 Pull-ups 20 Back Squats @ 95/65# 40 Double unders *don’t focus on time for the TGUs, focus on good form, be smooth. Slow is smooth, smooth is fast… Once you finish the TGUs, then attack the CLOCK!! MORE »

Tuesday 4/30/2013

Fitness / performance A1. Back Squat 3 x 5, R1 A2. Dip work x 3 sets, R2 B. OHS 5 x 3-5, R2 + 20 sec Amrap thrusters (scale heavy wall ball) 150m Row R2:30-3:30 x 5 MORE »

Monday 4/29/2013

Fitness / Performance Strength A. Snatch Balance 7 x 2, R60 B.1 Sn Grip Deadlift 4 x 3 B.2 Pull-up Variation Work x 4 sets + Fitness Conditioning 3 Min AmRap 5 Burpees 10 Squats 15 KB Swings 2 Min Row 3 Min AmRap 5 Burpees 10 Squats 15 KB Swings Performance Conditioning For Time: 750m Row 25 OHS 75 Double Unders 25 Burpees (to 8+ inch above reach) MORE »

Partner Sunday 4/28/2013

In teams of 2 or 3 with one athlete working at a time, complete the following for total time: 3K Row, switch every 400m + (right into) 75 wall balls (20/14#) 400m Run (both athletes) 50 thrusters (95/65#) 300m Run 25 OHS (95/65#) 200m Run MORE »

Saturday 4/27/2013

Pre Work – bulletproof shoulders Fitness A.1  CG bench press, 5 x 2-3, R20 A.2  push ups, 5 x ME, R3 Performance A.1  CG bench press, 5 x 2-3, R20 A.2  Ring dips, 5 x ME, R3 + 4 Rds, max Reps 90 sec. Row for Cals 90 sec. Double Unders (sub burpee lateral hops) 90 sec. KB swing (50/35#) 90 sec. rest MORE »

Benchmark Friday 4/25/2013

Fitness / Performance A. Double under practice B. “Helen” 3 Rounds 400m Run 21 KBS @ 50/35# 12 Pull-Ups C. Weighted Back Ext 3 x 10, R60-90 MORE »

Thursday 4/25/2013

Fitness / Performance A. Thruster 7×2, R90, build of each set + 5 Rds: 5 Thrusters (115/85#) 10 T2B 10 HPC (115/85#) 30 Double Unders Rest 60 sec. b/t rounds MORE »

Wednesday 4/24/2013

Fitness / Performance A. TGU, work up to a heavy 3 / arm, in 4-5 sets + 25 min AmRap 10 Wall ball (20/14#) 10 Pull-ups (scale up, 5 CTB) 5 burpee box jumps (30/24″”) *every 5 mins, Row 300m” MORE »

Tuesday 4/23/2013

Fitness EMOM for 16 mins Even – 4 TnG Deadlifts Odd – 3 Push Press, Tough weight + 20 sec ball Slam 20 sec burpees 100m Sprint -R2- x 5 Performance EMOM for 16 Mins Even – 3 TnG Power Clean @ 60%, build if necessary Odd – 2-3 Split Jerks + 30 sec HPC (115/85#), TnG if possible 20 sec Burpee, no clap 200m Sprint -R4- x 5 MORE »

Monday 4/22/2013

Fitness A. Hang Snatch Work, 5 x 3, R60 *work on low catch if you can B1. Back Squat 3 x 5, R60 B2. DB Bent over Row Performance A. Hang Snatch, 7 x 2, R60 *low catch *work on low catch if you can B1. Back Squat 3 x 5, R60 B2. Weighted Pull-up 3 x amrap @ 35/20# + 7 Min AmRap 10 Cal Row 20 Russian KBS @ 70/50# 10 Burpees MORE »