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WOD Archives: April 2015

Friday

A. Back Squat w/ KBs, 2 reps EMOM x 10 DB or KBs @ 35-20# w/ 50% of BS B. OH Lunge, 3 x 12 @ lighter weight + 10 Rounds, every 90 secs: Hang Pwr Sn + Hang Sq Sn + OHS Men start @ 95-75# Women start @ 65-45# Add 10# each time. If you fail, drop down 10# and keep repeating until you fail again, then drop 10# again if... MORE »

Thursday

A. Bench press 3 @ 70%, 3 @ 80%, 2 @ 85% x 3 B.1 chin ups 3 x 20 B.2 L-seated DB press 2 x 12 + Emom x 15 mins 1st – 30 secs of burpees 2nd – 45 sec shuttle run 3rd – 15 A.KBS @ 50/35 MORE »

Wednesday

Gymnastics, (003) 10.9.8.7…1 of each, rest 30 secs b/t rep-sets A. Parallel bar dips B. V-ups C. HR push-ups Conditioning 5 Rounds 30-25-20-15-10 Wall Ball @ 20/14 400m Run MORE »

Tuesday

A. Press, Heavy 4 B. Push Press, Heavy 2 + 350/250m Row 20 Push Press @ 115/75# rest 1:1 x 5-6 MORE »

Monday

A. Front Squat 3 @ 75%, 3 @ 80%, 2 @ 85% x 3 sets. B. STrict Pull-ups; Every 3 mins start a 4.3.2.1 Cluster 4 sets; rest 10 secs b/t 4,3,2 & 1 + 5 Rounds 5 Bear Complex @ 135/95# (Pwr Clean + Front Sq + Push Press + Back Squat + Push Press) 10 Burpees 15 Pull-ups MORE »

Sunday 4/26

Endurance 1500m row 10 burpees 20 straight leg sit ups 30 KB Sumo Deadlifts 50/70 1000m row 20 burpees 30 straight leg sit ups 40 Box Jumps 20/24 750m row 30 burpees 40 Wall Balls 14/20 500m row 40 min time cap MORE »

Saturday

9AM – Barbell Class A. Snatch, Heavy Triple B. Clean & Jerk, Heavy Triple 10AM – Partner Workout 40-30-20-10 for time: Deadlift 185/125# Pull-ups Double Unders x2 Rope Climbs (4-3-2-1) MORE »

Friday

A. 1 1/4 Back Squat, 5 sets of 3. * go off feel, building each set. B.1 Back Rack Walking Lunges 3 sets of 12 rest 90 secs between rounds + 3 Rounds 15 snatch @ 95/65# 15 burpees 15 OHS @ 95/65# 50 double unders MORE »

Thursday

A. Bench Press, Heavy 1, 2 or 3 depending on training level B.1 EROM Push Ups 3 x 20 B.2 Chin Ups 3 x 15 + 1st & 3rd: 3 Min Clock 25 Power Cleans @ 135/95# AmRap Pushups rest 90 secs 2nd & 4th: 3 Min Clock 30 Wall ball @ 20/14# AmRap Push-ups rest 90 secs MORE »

Wednesday

Gymnastics, 3 Rounds (003) 1. Wall HS, Max Hold 2. Strict TTB x 10 3. HS Box Walks, 180 deg (back and forth is 1) x 5 4. PLank Hold, w/ Partner push down on back x 45 secs 5. Inchworm, full extension hold for 2 secs x 7 Conditioning 3 Rounds 20 Pull-ups 30 A.Kb Swings @ 50/35 800m Run MORE »