Monthly Archives: April 2015

WOD for 5.1.15

Strength:
5 Round superset
*This is meant to be slow. Treat it like any other lift/super set. Once a round of the triplet is complete, rest a couple minutes.

4 Turkish Getups (2/Arm)
8 Toes To Bar
8 Pushup/ HSPU/ Pike Pushup

Metcon:
Nancy
5 Rounds
400 meter run
15 Overhead squat (95/65)

WOD for 4.30.15

Strength:
1) 5x8 Bench Press (work up to a heavy set of 8 in 5 sets)
2) Set #6: Max Reps with empty bar

Metcon:
12 Min AMRAP
6 Push Press (95/65)
12 Burpees
100m OH Plate Carry

WOD for 4.29.15

Strength:
Front Squats
5x2 @ 95% 1RM

Metcon:
50 wallball
40 Pullup
30 WallBall
20 Pullups
10 Wallball

WOD for 4.28.15

Strength:
1) 5 x 2 Hang Power Snatch
(Light to Moderate)

2) 5x2 Snatch Balance (Light!)

Metcon:
15 Min AMRAP
5 Hang Power Clean
6 Box Jump
7 Push ups

WOD for 4.27.15

Strength:
Sumo Dead Lift
5x6 @ 80% 1RM

Metcon:
4 Rounds
10 RDL (135/95)
20 Butterfly Sit-ups
30 Double Unders