WOD 4/7/2012
STRENGTH: 5,5,3,3,1 DEADLIFT
3 rounds
10x Chest to bar pull-ups
10x Front squat (165#/115#)
10x Burpees
CORE: 50 HALF MOONS 20/15#
WOD 4/6/2012
STRENGTH:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
-then-
For time:
50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers
WOD 4/5/2012
STRENGTH: 10 MIN TO GET 3RM OVERHEAD SQUAT
WOD:
100M FARMERS WALK (PINCH GRIP 35/15#)
20 BOX JUMPS
20 DB PUSH PRESS 45/25#
100M FARMERS WALK
20 DB SQUAT CLEANS 45/25#
20 V-UPS
100M FARMERS WALK
FINISH WITH 10 TIRE FLIPS
CORE (TIME PERMITTING): 4O KTE
WOD 04/04/2012
STRENGTH: ALTERNATE BETWEEN PULL UPS AND PUSH UPS
3XME STRICT PULL UP REST 45SEC
3XME HR PUSH UP REST 45SEC
WOD:
10 KB SNATCHES (5ECH ARM) 53/35#
50 AIR SQUATS
10 KB SNATCHES
40 SQUATS
10 KB SNATCHES
30 SQUATS
10 KB SNATCHES
20 SQUATS
10 KB SNATCHES
10 SQUATS
CORE: 30 WINDMILLS
WOD April 3rd
Strength: 5,5,5,3,3,3 Shoulder Press
WOD:
Total Time of 12 Minutes:
-Start with a 2 K Row
-With Time Remaining do AMRAP of:
7 Push Press 135/95
10 Pullups
Core: 30 Toes 2 Bar
WOD April 2nd
Strength: 5,5,5,3,3,3 Front Squat
WOD:
10 Min AMRAP of :
7 Deadlifts 225/135
12 Pistol Squats
15 Hand Release Pushups
Core: Tabata Half Moons
4/1/2012
STRENGTH: ALTERNATE BETWEEN PULL UPS AND PUSH UPS
3XME STRICT PULL UP REST 45SEC
3XME HR PUSH UP REST 45SEC
WOD:
10 KB SNATCHES (5ECH ARM) 53/35#
50 AIR SQUATS
10 KB SNATCHES
40 SQUATS
10 KB SNATCHES
30 SQUATS
10 KB SNATCHES
20 SQUATS
10 KB SNATCHES
10 SQUATS
CORE: 30 WINDMILLS