WOD 5-1-13 3×200 M Run w/KB You may carry the KB however you want. Each run is for time. Rest 1-2 mins between each run. 6 Rounds For Time: • 200 M Run • 20 KB Swings (55/35) • 5 Hand Release Pushups Battle of the Boxes will be on May 9th this month. Make …
WOD 5/1/13 Push Press 10 sets of 2 @ 80% or heavier of 1RM – 30-60 seconds of rest between each set For Time: 400m Run Rest 2 minutes 400m Run Rest 5 minutes For Time: 10-15-20-15-10 Push-Ups Squat Jumps V-Ups
WOD 4-30-13 Battle of the Boxes 1.3 AMRAP in 20: • 5 DL (225/155) [185/115] • 10 Goblet Squats (55/35) [35/25] • 15 Box Hop Overs (20/16) [20/16] Box Hop Overs may be done as one jump, or by jumping onto and over the box. Feet must go straight over the box, not around the …
WOD 4/30/13 AMRAP in 20 minutes: 5 Deadlifts (225/155) (185/115) 10 Goblet Squats (55/35) (35/25) 15 Box Jumps (20/16) (20/16) (Athletes must jump over to the other side of the box, landing on the box is allowed, feet must go over the box and not to the side.) Score is total number of rounds + …
Clean: Work up to a heavy single. Amrap in 10: 10 Toes to Bar 15 Hang Power Cleans (115/75) 10 Push Press (115/75) After Part: Death by Double Unders x 10
WOD 4/29/13 Push Jerk or Split Jerk – Find a 1 rep max 3 Rounds: 30 Double Unders 15 Toes To Bar 10 Hang Power Clean (135/95) Cash Out: Dumbbell Press: 5 heavy sets of 5
WOD 4/26/13 Front Squat 5-5-5-5-5 All sets at 70% or heavier AMRAP in 10: 4 Handstand Push-Ups 8 Barbell Step-Ups (95/65)(20/16) 16 KB Swings (55/35) Cash Out: 3 Rounds, not for time 5 Pistols per leg 25 Double Unders If you’re good at double unders do each set unbroken
WOD 4-26-13 Skill Work: Rope Climbing 7 Rounds: • 5 Burpees • 10 Air Squats • 15 High Knees (per leg) After Party: Coach’s Choice No Saturday classes this week! Come join us at the competition!
WOD 130425 Back Squat 4-2-2-20 the set of 20 should be done as heavy as possible, but still complete the full set unbroken AMRAP in 8: 8 Front Squats (155/105, no racks) 8 Pull Ups **2 minute rest** AMRAP IN 8: 8 Box Jumps (24/20) 8 Push Ups Announcements: No Saturday classes this week. Come …
WOD 4/25/13 Deadlift 3-3-3-3-3 All sets at 80% or heavier of your 1RM AMRAP in 15: 5 Deadlifts (225/155) 10 Burpees 15 Wall Ball (20/14) Every round add 5 reps to each movement (10-15-20 on round two, 15-20-25 on round 3, and so on)
