2014-04-18 Wod

3min Rounds (RRT and go until failure)

15 Wallballs, 20/14#

20 KB Swings (USA), 28/20 kg

10 Pushups (+5 pushups each round)

2014-04-17 Wod

11min AMRAP

3 HSPU

5 Strict Pullups

7 Hurdles, 30/24”

2014-04-16 Wod

Skill work: Muscle Ups

E2MO2M x 8

odd: 250m Row + Max Hang Squat Cleans, 115/75#

even: 65 Double unders (130 single unders) + Max Hang Squat Cleans, 115/75#

2014-04-15 Wod

Skill work: Hollow Body Holds/ Rocks

12min AMRAP

6 Strict DB Press, AHAP (one arm at a time but both arms per round)

12 DL @ 50% 1RM

6 Burpees

Finisher: 50 BBRO

2014-04-14 Wod

Teams of 3

3 Rounds

A: 300m Run (Timekeeper)

B: Zercher Squats, 135/95#

C: Man on Fire Burpees

- B&C are IGYG

- If B drops bar, 15/12 cal airdyne penalty while C holds high plank

Sunday Outline 4/14-4/20

Mon: Team Wod: Outdoor timekeeper, IGYG Zercher and mystery station
Tues: The Return of Tuesdays with Jerry and DL @ 50% AMRAP
Wed: Muscle Up skill work and Hang Squat Cleans after buy-ins
Thurs: HSPU, Pullup, Hurdle AMRAP
Fri: 14.2 with push instead of pull and ___ instead of OHS
Sat: Partner wod 60m Farmers Carry and ball slams
Sun: NO OPEN GYM - HAPPY EASTER!

Good Reads:

http://www.theatlantic.com/video/archive/2013/10/how-a-55-basketball-player-trained-himself-to-dunk/280148/

http://www.drnicksrunningblog.com/what-happens-to-our-foot-when-we-wear-traditional-running-shoes/

2014-04-12 Wod

“Lowell”

800m Run

40 Pullups

40 OHS, 95/65#

40 Burpees

800m Run

Each time you drop off bar: 5 HSPU