Monthly Archives: April 2012

WOD 5-1-12

Skill/Strength Power Snatches WOD 5 Rounds for time of where 1 round is 3 rounds of: 2 Snatch Grip Deadlifts 4 Overhead Squats 20 Double unders/Jump Ropes Rest 90 seconds between rounds Subtract 6 minutes from your total time for … Continue reading

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WOD 5-1-12

Skill/Strength 5 Power Snatches at 70% of your 1 rm.  Every min. on the min. for 7 minutes. WOD There is no RX weight for this WOD pick a weight that is Challenging to you! 5 Rounds for time of … Continue reading

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WOD 4-30-12

Skill/Strength Bent Over Rows 3 sets of 10 increase weight on each set if possible WOD 15 min. AMRAP of: 800m Run THEN with remainder of time: 10 Kettlebell Swings 8 Ring Dips 6 Handstand Push-ups After Party 3 sets … Continue reading

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WOD 4-28-12

WOD 5 Rounds for time: 400m Run 20 Wall Balls 3 Rounds of Cindy (5 Pull-ups, 10  Push-ups, 15 Squats) After Party Trigger Point  

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WOD 4-28-12

WOD 5 Rounds for time: 400m Run 20 Wall Balls 3 Rounds of Cindy (5 Pull-ups, 10  Push-ups, 15 Squats) After Party Trigger Point

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WOD 4-27-12

Skill/Strength 5 Power Cleans @ 70% of 1 rep max.  Every minute on the minute WOD 2 minute AMRAP 5 Hand Release Push-ups 2 Handstand Push-ups 1 minute REST 3 minute AMRAP 4 Power Cleans (135/95) 16 Double Unders 2 … Continue reading

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WOD 4-26-12

Skill/Strength 5 Shoulder Press WOD 12 Minute AMRAP 8 Push Press 10 – 4 foot broad jumps (draw lines on the floor and jump back and forth) 12 Kettlebell Swings After Party 3 x 30 Mountain Climbers    

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WOD 4-26-12

Skill/Strength 5 Shoulder Press @ 70% of 1 rm – every min. on the min. WOD 12 Minute AMRAP 8 Push Press (135/95) 10 – 4 foot broad jumps (draw lines on the floor and jump back and forth) 12 … Continue reading

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WOD 4-25-12

Skill/Strength 5 Back Squats @ 70% of 1 rm, every minute on the minute for 7 minutes WOD Subtract 4:00 minutes off your total time at end of WOD.  You will change your weight out after each round during your … Continue reading

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WOD 4-24-12

Skill/Strength If you do not have a 1 rep max find your 1 rep max in one of the following lifts: Back Squat – Deadlift – Press (shoulder or push press) – Clean & Jerk – Snatch WOD 7 Rounds … Continue reading

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