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April, 2014  // Posts published in April, 2014

30 Apr WODs | Comments

Wednesday, April 30

7 min EMOM perform:

  • 2 power snatches and
  • 4 box jumps
Try to increase weight each set on snatches   Complete as many rounds as possible in 12 mins of:
  • 10 Power Snatches, 115/80 lbs
  • 10 Burpees

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28 Apr WODs | Comments

Monday, April 28

Strength:
  • Back Squat 3x3
Use the same weight for each set. Rest as needed between sets. 3 sec pause at the bottom for each rep.   Complete as many rounds as possible in 15 mins of:
  • 10 Sumo Deadlift High-pulls, 95/75 lbs
  • 10 Front Squats, 95/75 lbs
  • 10 Push Press, 95/75 lbs

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25 Apr WODs | Comments

Friday, April 25

Strength:

  • Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.   Complete as many rounds as possible in 20 mins of:
  • Run, 400 m
  • 25 Push-ups
  • 25 Med Ball Sit Ups, 20/16 lbs

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24 Apr WODs | Comments

Thursday, April 24

Strength:

  • Push Press : 3 Rep Max
Find your Push Press 3 Rep Max.   21-18-15-12-9-6-3 reps, for time of:
  • Sumo Deadlift High-pull, 75/55 lbs
  • Push Press, 75/55 lbs

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23 Apr WODs | Comments

Wednesday, April 23

Strength:

  • Front Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.   For time:
  • 10 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 9 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 8 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 7 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 6 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 5 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 4 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 3 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 2 Power Cleans, 135 lbs
  • 1 Run, 200 m
  • 1 Power Clean, 135 lbs
  • 1 Run, 200 m

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22 Apr WODs | Comments

Tuesday, April 22

Skill/Strength: 10x RFT: Handstand Holds and Lunges 10 rounds, each round for time, of:

  • Handstand Hold, 45 secs
  • Lunge, 45 secs
  • Rest 15 secs between each round.
3 rounds for time of:
  • Run, 400 m
  • 15 Burpee Pull Ups

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21 Apr WODs | Comments

Monday, April 21

Strength:

  • Hang Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.   3 rounds for time of:
  • 20 Hang Power Snatches, 95/65 lbs
  • 20 Box Jumps, 24/20 in

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17 Apr WODs | Comments

Thursday, April 17

10 min EMOM of: a) EMOM for 10 min:

  • 5 Wall ball and
  • 5 Burpees
b) EMOM for 10 min:
  • 10 Air Squats and
  • 10 Sit-ups
c) EMOM for 10 min:
  • 5 Hand-release push-ups and
  • 5 pull-ups
  This is not a timed workout.

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16 Apr WODs | Comments

Wednesday, April 16

For time:

  • Row, 1000 m
-- then -- 5 rounds of:
  • 10 Burpees
  • 10 Box Jumps, 24/20 in
-- then --
  • Run, 800 m

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15 Apr WODs | Comments

Tuesday, April 15

"McGhee" Complete as many rounds as possible in 30 mins of:

  • 5 Deadlifts, 275/185 lbs
  • 13 Push-ups
  • 9 Box Jumps, 24/20 in

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