Tuesday, 4/10/18
WOD
For Time:
200m Run
27 Wall Balls (20#/14#)
27 Toes to Bar
200m Run
21 Wall Balls (20#/14#)
21 Toes to Bar
200m Run
15 Wall Balls (20#/14#)
15 Toes to Bar
200m Run
9 Wall Balls (20#/14#)
9 Toes to Bar
200m Run
Monday, 4/9/18
Olympic Lifting
Power Snatch
2×2 @65%
2×2 @70%
2×2 @75%
WOD
5 Rounds:
50 Double Unders
10 Power Snatch (95#/65#)
Friday, 4/6/18
Strength
10 Minutes to work up to a Heavy Front Squat
WOD
“Elizabeth”
21-15-9
Squat Cleans (135#/95#)
Ring Dips
Thursday, 4/5/18
WOD
8 Minute AMRAP:
2/2 Kb Hang Snatch (53#/35#)/20 Double Unders
4/4 Kb Hang Snatch (53#/35#)/20 Double Unders
6/6 Kb Hang Snatch (53#/35#)/20 Double Unders
*Continue climbing the ladder by 2 each arm
Rest 2 Minutes
8 Minute AMRAP:
2 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
4 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
6 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
*Continue climbing the ladder by 2 each round
Wednesday, 4/4/18
Gymnastics Skill
Every 30 Seconds for 5 Minutes
1 Rope Climb
WOD
Death by Calorie Row
*Starting at 10/6 Calories
*Increase by 2 reps every minute
Tuesday, 4/3/18
Core Strength
3 Sets:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute After Each Set
WOD
For Time:
90 Air Squats
30 Deadlifts (185#/135#)
60 Air Squats
20 Deadlifts (185#/135#)
30 Air Squats
10 Deadlifts (185#/135#)
Monday, 4/2/18
Strength
Power Clean and Push Jerk
2×2 @65%
2×2 @70%
2×2 @75%
WOD
9 Minute AMRAP:
2k/1.8k Assault Bike Buy In
In remaining time amrap of…
10 Shoulder to Overhead (135#/95#)
10 Pull Ups
Thursday, 3/29/18
WOD
Teams of 4…
4:00 AMRAP @ Each Station/1:00 Rest
1) Tire Flips
2) Sled Push
3) Seated Sled Pull
4) Dumbbell Shoulder to Overhead (50#/35#)
5) Single Arm Farmer Carry
6) Wall Balls (30#/20#)
Wednesday, 3/28/18
Accessory Work
3×10 (5 Each Leg) Lateral Step Ups
WOD
For Time:
2-20 Alternating Back Rack Lunges (115#/85#)
1-10 Bar Facing Burpees