Category Archives: Strength Training

WOD 4-17-2015

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Warm-up 3 Rounds NFT (not for time) 15 ring row 15 Hand release Push-ups 30 Hollow Rocks Weightlifting Back Squat (5×5 increase 5lb from previous session ) Push Press (1×5 Increase 5lbs from previous session) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 40 Thrusters 45/35 30 ring row Originally posted 2015-04-17 10:37:50.

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WOD 4-16-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 air squats 6 Ring Rows Metcon: 20-Minute AMRAP of Mary (AMRAP – Rounds and Reps) 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Keep track of your time Originally posted 2015-04-16 11:39:47.

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WOD 4-13-2015

Warm up Row 400m 10 push ups 20 air squats 30 bridges WOD: 21 min AMRAP reps:21-15-12-9x chin ups Back squat (135/65) **every 3 rounds perform 30 situps Originally posted 2015-04-13 16:19:57.

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