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2015-04-24

2015-04-24 Wod

15-12-9-6-3
HSPU
KTE
30 DU

Finisher: 2x 8 to 10 reps each arm of DB rows
2015-04-24

2015-04-23

2015-04-23 Wod

12min AMRAP
8 Burpee Pullups (approx 6in out of reach)
2 Squat Snatches, athletes choice on weight

Finisher: 2min Hollow Body Hold



2015-04-23

2015-04-22

2015-04-22 Wod

10min Time Cap
10,9,8...3,2,1
DL @ 65% 1RM
Farmer Carry laps around barbell, 75/55#

Rest 2min then

10min Time Cap
10,9,8...3,2,1
Ball Slams, 50/35#
Wallballs, 20/14#


2015-04-22

2015-04-21

2015-04-21 Wod

1) 10min to find heavy triple for pause (2sec) front sq

2) 1mile sprint

3) 8x 30sec work/10sec rest alternating row and shoot throughs

Finisher: 20 GHD situps


2015-04-21

2015-04-20

2015-04-20 Wod

"The Stineee Meanie"
4 Rounds
40sec Toes To Rings / 20sec rest
40sec Power Cleans / 20sec rest (athletes choice on weight)
40sec Burpees / 20sec rest
40sec Rope Climbs / 20sec rest
40sec WAMSU / 20sec rest (athletes choice on weight)


2015-04-20

2015-04-19

Sunday Outline: 4/20-4/26

Mon: Christine Bday wod = TTR, PC, Rope Climbs, WAMSU (pizza party/snacks not included)
Tues: Pause FS, one time sprint, row + shoot through and GHD Finisher
Wed: DL + FC and BS + WB
Thurs: Burpee Pullups Squat Snatch + HBH Finisher
Fri: HSPU, KTE, DU + DB Row Finisher

Sat: Part 1 + Part 2

Sun: Open Gym at 530p


Good Stuff:

Water mid wod? You're already too late!

No Excuses

Class / Boring Meetings
2015-04-19

2015-04-18

2015-04-18 Wod

14min AMRAP
6 Push Press, 95/65#
8 OHL, 95/65#
10 Burpees

Rest 2min

Tabata Air Squats
2015-04-18