WOD APRIL 18TH
STRENGTH: 5X2 HANG SQUAT SNATCH + 1 OHS
WOD:
1000M ROW BUY IN
THEN;
5 ROUNDS:
5 HSPU
10 PULL UPS
10 TIRE FLIPS
CORE: 100 RUSSIAN TWISTS
WOD 4/17/2012
STRENGTH: 5,5,3,3,1 DEADLIFT
3 rounds
20x step-ups onto red box box with 2x(53#/36#) KBs held in any position
10x Squat jumps
5x Wall walks
5x Push jerk (135#/95#)
CORE: 45 HOLLOW ROCKS
WOD 4/16/2012
STRENGTH: 5,5,3,3,1 SHOULDER PRESS
WOD:
400M RUN
21 HR PUSH UPS
21 SIT UPS
21 AIR SQUATS
75 DBL UNDERS
15 HR PUSH UPS
15 SIT UPS
15 SQUATS
75 DBL UNDERS
9 HR PUSH UPS
9 SIT UPS
9 SQUATS
75 DBL UNDERS
400M RUN
CORE; ,MAX TIME PLANK TEST
JAKE: 8:40
WOD April 15th
Strength: 5,5,5,3,3,3 Overhead Squats
WOD:
Thanks to GoodTimes CF for the great day yesterday!! (and this workout)
150 Meter Pinch Grip Run 25/15
30 Burpees
30 Back Squats 95/65
300 Meter Run
30 Box Jumps
30 Shoulder to Overhead 95/65
150 Meter Pinch Grip Run 25/15
Core: 60 Russian Twists
WOD 4/13/2012
THE JUMP ROPE ORDER IS GOING TO BE DONE TONIGHT SO IF YOU WANT A RX JUMP ROPE LET ME KNOW SO YOU CAN GET IN ON THIS ORDER!
STRENGTH: 5,5,3,3,1 BENCH PRESS
WOD:
100 OVERHEAD PLATE LUNGES 45/25#
50 BARBELL BENT OVER ROW 95/65#
30 TOES TO BAR
FOR TIME
CORE: 16 TGU
WOD 4/12/2012
STRENGTH: 5,5,3,3,1 FRONT SQUAT
WOD:
REPS OF 10,9,8,7…1 ALTERNATING W/ REPS OF 1,2,3,4….10
WALL BALLS 20/14#
SDLHP 95/65#
CORE: 40 FLOOR SWEEPERS
WOD 4/11/2012
12 minutes to establish a 3RM STRICT Weighted Pullup.
-then-
5 rounds for total time of:
Run 200m
10 Absolutely Vertical KBS 32/24kg
15 Burpees
*Rest 2 minutes after each round.
CORE: 3MIN AMRAP HALF MOONS
WOD 4/10/2012
5X2 Power Clean + Push Jerk @ 70% – rest 75 sec.
-then-
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
CORE: TABATA PLANK/SITUP
WOD April 9th
Strength: 3,3,3,1,1,1 Overhead Squat
WOD:
Yep….. I said it – “FRAN” – it’s that time
21-15-9 of:
Thrusters 95/65
Pullups
Core: 30 Bar Roll Outs
WOD April 8th
Happy Easter!!!
Strength: 5 x 5 Push Press
WOD:
4 Rounds for Time of:
400 Meter Run
30 Air Squats
15 SDHP 95/65
Core: 30 Bar Roll Outs