WOD 4-24-2015

wod2242015Warm-up 3 Rounds NFT (not for time) 8 min cap

  • 8 Hand release Push-ups
  • 10 air squats
  • 12 crunches

Weightlifting

  • Squat (15 minutes to establish one rep max)

Metcon time caps 15 minutes

  • 10 Wall Balls (20/14)
  • 400 meter run
  • 20 Wall Balls (20/14)
  • 200 meter run
  • 30 Wall Balls (20/14)
  • 400 meter run
  • 40 Wall Balls (20/14)
  • 200 meter run
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WOD 4-23-2015

wod4232015Warm-up 3 Rounds NFT (not for time)

  • 5 Hand release Push-ups
  • 8 over head squats PVC
  • 10 ab mat sit ups

Metcon AMRAP time caps 20 minutes

  • 5 Handstand push-ups
  • 10 1-legged squats/Pistols
  • 15 Pull-ups or ring rows
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WOD 4-22-2015

wod4222015Warm-up 3 Rounds NFT (not for time)

  • 12 ring row
  • 10 Hand release Push-ups
  • 15 Hollow Rocks
  • 10 ab mat sit ups

Skill - Double unders

Metcon Time cap is 20 minutes

10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 rep rounds of Deadlifts 225#/155#
At the end of each round of deadlifts, do 20 double unders.

  • Deadlifts
  • 20 double unders or 50 singles
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WOD 4-21-2015

wod4212015Warmup  (No Measure) 3 Rounds NFT (not for time)

  • 20 Kettlebell Swings (face level)
  • 10 Overhead Walking Lunges (use a plate)
  • 8 ring rows

Metcon (AMRAP – Reps)

4 min AMRAP

  • C2B Pullups- Chest to Bar Pull-ups
  • rest 30 Seconds

4 Min AMRAP

  • Dead lifts (135/95)
  • rest 30 seconds

4 Min AMRAP

  • Toes 2 Bar
  • rest 30 seconds

4 Min AMRAP

  • Med Ball Cleans (20#/14#)
  • rest 30 seconds

4 Min AMRAP

  • Mountain climbers
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WOD 4-20-2015

4-20-2015Warm-up #1 (No Measure) 3 Rounds NFT (not for time):

  • 12 Overhead Squats (pvc)
  • 10 Push-Ups
  • 12 air squats
  • 10 Ring Rows

Weightlifting

  • Back Squat (20 minutes to establish one rep max)

Metcon (AMRAP – Rounds and Reps) 8 min AMRAP

  • 30- KBS (53/35/18) Kettlebell Swing
  • 20- Ring rows
  • 10- Burpees
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