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April, 2015  // Posts published in April, 2015

30 Apr WODs | Comments

Thursday, April 30

2015-04-29 17.24.57-1SWOD:

  • Banded Deadlift 3x5 at 50% 1RM
WOD: Complete as many rounds as possible in 10 mins of:
  • 5 Shoulder-to-Overheads, 115/75 lbs
  • 10 Deadlifts, 115/75 lbs
  • 15 Box Jumps, 24/20 in
For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

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30 Apr WODs | Comments

Wednesday, April 29

2015-04-28 06.30.55-1SWOD:

  • Pendlay Row 5-5-5-5-5
  WOD: 10 min AMRAP:
  • 10 Pull-ups
  • 15 Push-up (hand release)s
  • 20 Air Squats
  • 25 AbMat Sit-ups
  • 30 Double Unders

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28 Apr WODs | Comments

Tuesday, April 28

2015-04-27 17.23.18-1SWOD:

  • Overhead Squat 5-5-5
WOD: 5-4-3-2-1 reps, for time of:
  • Power Clean, 135/95 lbs
  • Front Squat, 135/95 lbs
  • Run, 400 m

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27 Apr WODs | Comments

Monday, April 27

2015-04-27 09.18.17-1WOD: Complete as many rounds as possible in 20 mins of:

  • 10 Push Press, 115/85 lbs
  • 10 Kettlebell Swings, 53/ 35 lbs
  • 10 Box Jumps, 24/20 in

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24 Apr WODs | Comments

Friday, April 24

2015-04-24 09.20.49-1WOD: For time:

  • Walking Lunge, 10 m
  • 21 Pull-ups
  • 21 AbMat Sit-ups
  • Walking Lunge, 20 m
  • 15 Pull-ups
  • 15 AbMat Sit-ups
  • Walking Lunge, 20 m
  • 12 Pull-ups
  • 12 AbMat Sit-ups
  • Walking Lunge, 20 m
  • 9 Pull-ups
  • 9 AbMat Sit-ups
  • Walking Lunge, 20 m
  • 6 Pull-ups
  • 6 AbMat Sit-ups

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23 Apr WODs | Comments

Thursday, April 23

IMG_0422SWOD:

  • Deadlift 5-5-3-3
WOD: 4 rounds for time of:
  • Run, 400 m
  • 15 Deadlifts, 185/125 lbs
  • 15 Box Jumps, 24/20 in

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22 Apr WODs | Comments

Wednesday, April 22

2015-04-20 19.19.42-1SWOD:

  • Bench Press 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:
  • 40 Kettlebell Swings, 53/35 lbs
  • 40 Double Unders
  • 30 Kettlebell Swings, 53/35 lbs
  • 30 Double Unders
  • 20 Kettlebell Swings, 53/35 lbs
  • 20 Double Unders
  • 10 Kettlebell Swings, 53/35 lbs
  • 10 Double Unders
Tabata:
  • Tabata Kettlebell Russian Twist, 53/35 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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22 Apr WODs | Comments

Tuesday, April 21

WOD: 3 rounds for time of:

  • Run, 200 m
  • 10 Hang Cleans, 115/85 lbs
  • 5 Lateral Burpee (Over Barbell)s
SWOD:
  • Bear Complex 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

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20 Apr WODs | Comments

Monday, April 20

IMG_0346WOD: For time:

  • 75 Snatches, 75/55 lbs
  • 50 Wall Balls, 20/16 lbs
  • 25 Burpee Box Jump Overs, 24/20 in

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17 Apr WODs | Comments

Friday, April 17

2015-04-17 06.42.28-1SWOD:

  • Strict Press 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Death By Clean With a continuously running clock perform:
  • 1 Clean, 75% 1RM in the first 1 min,
  • 2 Cleans, 75% 1RM in the second 1 min
  • 3 Cleans, 75% 1RM in the third 1 min ... Continuing this for as long as you are able.
Cash Out: Each for distance:
  • Row, 4x 2 mins
Rest 2 mins between efforts.

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