Monthly Archives: April 2016

WOD for 4.30.16

Strength:


Metcon:
Slog:
FOR TIME

1) 5x
10 Burpees
10 Power Snatch (95/65)
15 KB Swings (53/35)

2) 5x
10 Push Press (95/65)
20 Jumping Lunges
10 Push-ups
20 Double Unders

3) 1 Mile Run

WOD for 4.28.16

Strength:
Dead Lifts
Find your 5RM



Metcon:

3 Rounds
11 Box Jumps (24"/20")
9 Dead Lifts (135/95)
7 Power Cleans
5 Push Press
3 Bar Over Burpees
1 Lap

WOD for 4.26.16

Strength:
Front Squats
5x8 @ 70% 1RM



Metcon:

15 min Ascending Reps
5, 10, 15, 20
Goblet Squats (53/35)
Butterfly Sit-ups
200m run after each round