28.4.16

Strength/Skill

Sled Push
4 x 30 seconds @ bodyweight
Perform a 30 second hollow rock after each set
WOD

For time:
30 Power Snatch
30 Lateral Burpees Over Barbell
20 Power Snatch
20 Lateral Burpees Over Barbell
10 Power Snatch
10 Lateral Burpees Over Barbell
M: 95, W: 63

26.4.16

Strength/Skill

Handstand Pushup
3-5 reps EMOTM for 10 minutes
WOD

AMRAP in 15 minutes:
5 KB Swings (55)(35)
5 Pushups
10 KB Swings
10 Pushups
15 KB Swings
15 Pushups
20 KB Swings
20 Pushups
…continue sequence of 5 rep increases. After every 10 rep increase is completed of the pushups, complete that same amount of double-unders. So at 10 reps, 10 double-unders, 20 reps, 20 double-unders, 30 reps, 30 double-unders. Score is total reps of swings, pushups, and double-unders completed.

20.4.16

Strength/Skill

Front Squat
40% x 8, 50% x 8, 60% x 8 x 5 sets
WOD

For time:
Row 20 Calories
20 Bumper Facing Burpees
Row 15 Calories
15 Bumper Facing Burpees
Row 10 Calories
10 Bumper Facing Burpees
Row 5 Calories
5 Bumper Facing Burpees

18.4.16

Strength/Skill  Jerk
75% x 3 x 4 sets
WOD  AMRAP in 10 minutes:
Run 600m
in time remaining complete as many reps as possible of this ascending ladder:
2 Handstand Pushups
2 DB Hang Cleans
4 Handstand Pushups
4 DB Hang Cleans
6 Handstand Pushups
6 DB Hang Cleans
8 Handstand Pushups
8 DB Hang Cleans
…continue sequence of 2 rep increases for a total rep score
M: Abmat + 25lbs, W: Abmat
M: 40lb, W: 30lb

15.4.16

Strength/Skill

Deadlift
40% x 8, 50% x 8, 60% x 8 x 5 sets
5 Broad Jumps after each of the 60% sets
WOD

For time:
2 Rope Climbs Men/1 Rope Climb Ladies
30 Wall Balls
2 Rope Climbs Men/1 Rope Climb Ladies
30 KB Swings (70)(45)
2 Rope Climbs Men/1 Rope Climb Ladies
30 Barbell Overhead Forward Lunges (95)(63)

13.4.16

Strength/Skill

Floor Press
40% x 8, 50% x 8, 60% x 8 x 5 sets
10 DB Rows each arm after each of the 60% sets
WOD

2 x 6 minute AMRAPs:
Run 400m
30 Lateral Burpees
in time remaining complete as many reps as possible of:
Shoulder to Overhead (115)(73)
Rest 3 minutes and repeat again