Month: April 2015

WOD for Tuesday, 4/28/15:

4 rounds:

7 deadlifts (315#/205#)
400m run

WOD for Monday, 4/27/15:

2 rounds:

1000m row
30 thrusters (75#/55#)
30 pull-ups

2 minutes rest between each round

WOD for Friday, 4/24/15:

21-15-9

toes to bar
kettlebell swings (53#/35#)
power cleans (135#/95#)

WOD for Tuesday, 4/21/15:

8 rounds:

10 abmat sit-ups
10 wall balls (20#/14#)
10 snatch grip deadlifts (95#/65#)

WOD for Monday, 4/20/15:

AMRAP for 15 minutes:

5 clusters (135#/95#)
5 handstand push-ups
200m run

WOD for Friday, 4/17/15:

For time:

60 Calorie Row

50 Kettlebell Swings (53#/35#)

40 Box Jump Overs (24″/20″)

30 Ring Dips

WOD for Thursday, 4/16/15:

3 attempts to find a 5 rep max back squat

WOD for Wednesday, 4/15/15:

Alternating Tabata:

1. Deadlift

2. Shoulder to Overhead

3. Back Rack Alternating Lunges

*All 3 movements will be done with one barbell (95#/65#)

WOD for Tuesday, 4/14/15:

10 minute AMRAP:

200m Run

Max Effort Pull-Ups

*score is total number of pull-ups

Wod for Monday, 4/13/15:

4 rounds:

15 Handstand Push-Ups

12 Front Squats (155#/105#)

9 Bar Facing Burpees

16 Minute Time Cap