PCSSLED-1024×682
PCSSLED-1024×682
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DMSPRESS-1024×682
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ESDBSNATCH-1024×682
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ESPU1-e1373672936646-1024×997
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DMSDBSNATCHC-1024×682

WOD: Tuesday April 21, 2015

Tall Snatch 10-10-10

Hang Power Snatch 4×6 at or above 70% 1RM

21-18-15-12-9 reps, for time of:
Box Jump Over, 24/20 in
Toes-to-bar
Kettlebell Sumo Deadlift High-pull, 32/20 kg

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WOD: Monday April 20, 2015

Partner 5K Row….

Row 5000 m

This is an all out effort for time.

*Each rows 90 sec shifts. Every 5 min partners do 24 combined DB Thrusters. Only one works at a time. Clock does not stop.

Handstand Push-ups 5×5

Rest as needed between efforts.

*Hardest Version Possible (Strict, Deficit…)

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WOD: Saturday April 18, 2015

4 rounds for time of:
2 Rope Climbs
Wall Ball, 20/14 lbs, 1 min
6 Weighted Pull-ups
Medicine Ball Clean, 20/14 lbs, 1 min
12 Toes-to-bars
Battle Rope, 1 min
18 Kettlebell Swing (American)s, 24/16 kg

6 weighted pull ups/L pull ups

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WOD: Friday April 17, 2015

Record your best Deadlift 1 Rep Max lift.

Deadlift 2×1 at 90% 1RM

Every 1 min for 21 mins do:
Shuttle Run, 100 yd
Push-up (hand release) – Max Reps
13 Box Jumps, 24/20 in

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WOD: Thursday April 16, 2015

AMReps 6 mins: Turkish Get Up

Burpee Pull Up : 36 Reps for Time

Row : 5x 300 m at 100%, rest 1 min

21-15-9 reps, for time of:
Dumbbell Snatch, 40/25 lbs
Ring Dip

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WOD: Wednesday April 15, 2015

6 Front Squats

Every 3 mins for 18 mins.

Tabata Wall Ball, 20/14 lbs
Tabata Trx Mountain Climber

Complete as many rounds as possible in 10 mins of:
21 Double Unders
15 One Arm Alternating Kettlebell Swings, 20/12 kg
9 Barbell Rollouts

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WOD: Tuesday April 14, 2015

Tall Clean 10-10-10

Hang Power Clean 4×6 at or above 75% 1RM

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run, 400 m
Pull-up Max Set

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WOD: Monday April 13, 2015

Push Press 3-3-3-3-3

5 rounds for time of:
30 Row (calories)s
20 Squat Jumps
10 Burpees

Handstand Push-ups 4x Max Rep

Rest 1 min between sets.

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WOD: Saturday April 11, 2015

For time:
Run, 1 mi
Farmers Carry, 400 m
Overhead Walking Lunge With Plate, 100 m
75 Kettlebell Swing (American)s, 24/16 kg
50 Pistols (Alternating Legs)s

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WOD: Friday April 10, 2015

2 Weighted Pull-ups, pick load

Every 1:30 for 15 mins.

10*2 weighted pull up is an every 90 sec for 15 min.

For time:
2 rounds of:
Row, 1000 m
Rest 1:1 work:rest
— then —
50 Burpees
5 Rope Climbs
30 Burpees
3 Rope Climbs
20 Burpees
2 Rope Climbs

 

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