WOD

Monday, 29 April 2013

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CASH IN: 400m Run

4 RFT:

3 Rope Climbs

30 Push Ups

30 Sit-ups

CASH OUT: 400m Run

 

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Friday, 26 April

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For time:
500m Row
40 Lateral burpees
30 Pullups
20 Push Jerk (155/105)
100 Double unders (3:1)

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Thursday, 25 April

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Front Squat 8,6,6 @ 70, 75, 80%

For time:
“Karen”
150 Wallballs

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Wednesday, 24 April

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Snatch skill work

5 Snatch
10 TTB
200m run
5 rounds

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Tuesday, 23 April

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Bench Press 8,6,6 @ 70, 75, 80%

10 DB Pushups
20 Seated side twists
30 Mountain climbers
12 min AMRAP

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Monday, 22 April

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Pistol/deck squat and MU skill/progression focus (10 mins)

400m sprint
then
12 Box Jumps (24/20)
10 Pistols (5 ea leg)
8 Pull-ups
5 rounds (21 min cut off)
Optional cash out:
Sets of 10 DUs in 5 mins

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Friday, 19 April

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15 Wallball (20/14)
250m Row
10 min AMRAP
2 min rest
12 Wall slams (6 ea side)
15 SDHP (95/65)
10 min AMRAP

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Thursday, 18 April

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Deadlift 8,6,6 @ 70, 75, 80%

For time:
18 Deadlifts (185/115)
18 KB swings (53/35)
15 Pullups
15 Stepback lunges
12 Deadlifts
12 KB swings
12 Pullups
12 Stepback lunges
15 Deadlifts
15 KB swings
18 Pullups
18 Stepback lunges

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Wednesday, 17 April

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10 mins of Clean skill work

3 Box jumps (30/24)
then 1 Squat clean (135/85)
15 OMEM

*divide into 3 x 5min segments…increase weight at segment 2 (155/105) and at segment 3 (185/125)

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Tuesday, April 16

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Shoulder Press 8,6,6 @ 70, 75, 80%

8 Push Press (95/65)
10 Barbell Rollouts
200m Run
15min AMRAP

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Monday, 15 April

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10 mins of OHS and squat skill work

“Nancy”
15 OHS (95/65)
400m Run
5 rounds

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Thursday 11 April

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“The Perfect Punch”

3 Rounds of 10 Slamball, 10 Burpees

50 Double Unders

3 Rounds of 10 GHD Sit Ups, 10 Hip Extensions

50 Double Unders

3 Rounds of 10 DB Snatch L, 10 DB Snatch R (40/30#)

50 Double Unders

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Wednesday 10 April

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Wednesday 10 April:

 

This 5 Round Beauty Will Involve a Combination of Barbell Movements and short sprints!!

 

 

 

 

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Tuesday 9 April

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Bench Press 10,8,8 @65, 70, 75% of 1RM, then 1 sell out set @60%

bench press

10 Minute Max Ascending Ladder (starting at 5 reps):

DB Push Ups

Renegade Rows

Box Jumps (30/24”)

 

*Start at 5 reps of each movement, then +1 rep each round ascending as high up the ladder as possible for 10 minutes.

 

BONUS WORK: 50 KTE for Time 

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Monday 8 April

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Fat Helen Intervals!!!

 

4-5 Intervals of:

400M Run, 21 KB Swings (70/53#), 12 C2B Pull Ups

 

*Complete Each Interval As Fast As Possible and Rest 90 seconds between each round

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