Tuesday, April 15, 2014

Tuesday WOD

Deadlift
Bench Press

Monday, April 14, 2014

Monday WOD

Kelly

5 Rounds

400m run
30 wall balls
30 box jumps

Sunday, April 13, 2014

Saturday WOD

Strength
Back Squats 3 x 3

Conditioning
AMRAP 14 Minutes
8 Toes to Bar
12 Back Rack Reverse Lunges (95/65)
20 Double-Unders

Friday, April 11, 2014

Friday WOD

Team WOD!

Barbells & Burpees

Teams of 3 work to complete the following, dividing reps in any way. One athlete works at a time:
100 Sumo Deadlift High Pull (95/65)*
80 Hang Power Cleans (135/95)*
60 Front Squats (135/95)
40 Push Jerk (135/95)
20 Thrusters (135/95)

At the top of every minute, stop where you are and all three athletes complete burpees as described below:

0:00 - 10:00 - 5 burpees
10:00 - 15:00 - 4 burpees
15:00 - end - 3 burpees

*Scale weights according to ability so that form is maintained throughout

Thursday, April 10, 2014

Thursday WOD

Deadlift 1 x 5
Single-Leg Squat Progressions

If time:
Accumulate 150 seconds in a handstand (free-standing/against wall/box assistance). Take breaks as needed.