Monthly Archives: March 2016

WOD for 4.1.16

Strength:

Skill:
Pull-ups, Butterfly Pull-ups, Muscle-ups

Metcon:

15min AMRAP
10 Hang Snatch (95/65)
20 Double Unders
200m run

Strength:

Sumo Dead Lifts
5x5 @ 80%-85%

Metcon:

3 Rounds
1 Minute Max Wall Balls (20/14)
30 Seconds Rest
1 Minute Max Rope Climbs (Ring Rows)
30 Seconds Rest
Jumping Lunges
30 Seconds Rest

Strength:

Strict Press
5x8 @ 60-70% 1RM

Metcon:

12-10-8-6-4-2
Push Press (115/85)
KB Swings (53/35)

Strength:

5x20 Bar Box Steps (10/leg)

Metcon:

10min AMRAP
20 Butterfly Sit-ups
10 Front Squats (95/65)
*Front squats will come from the floor*

Strength:

Snatch
4x1 Snatch + 1 OH Squat
3x3 Snatch Balance

Metcon:

4 Rounds
100m Pince Plate Carry
20 Power Cleans (115/85)
20 Box Jumps (24"/20")