Monthly Archives: April 2017

WOD for 5.1.17

Strength:

Snatch
5x 1 High Pull + 1 Hang Squat Snatch
***High Pull from the floor, HSS from the "High Hang"***


Metcon:

"The Chief"
5x 3min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Body Squats

*1 minute rest between rounds*

WOD for 4.29.17

Strength:


Metcon:
Slog:
200m Farmer Carry (2x53/35)
50 Back Squats (from the rack) (185/135)
200m Farmer Carry
50 Butterfly Sit-ups
200m Farmer Carry
50 Dead Lifts (185/135)
200m Farmer Carry
50 Double Unders
1 Mile Run

WOD for 4.28.17

Strength:
Mobility


Metcon:

20min E2MOM (10 Rounds Total)
5 Clean & Jerk (135/95)
5 Burpees
10 Jumping Lunges

WOD for 4.27.17

Strength:

Snatch Grip Deadlift
5x5 @ 60%-70% 1RM of conventional dead lift



Metcon:
For Time:
100 Burpees

***Don't skip out on this one***

WOD for 4.26.17

Strength:
5 Round Super Set
5 Bench Press
5 Strict Chinups

Metcon:
20min AMRAP
15 Plate Sit-ups
200m Run
15 Push-ups
200m Run