WOD: Saturday April 19, 2014

6 rounds for time of:

8 Double Kettlebell Squat Cleans, 24/16 kg

12 Strict Pull-ups

Bear Crawl With Db, 30/20 lbs, 20 yd

30 Battle Ropes

1 Rope Climb

*Double KB Clean to Front Squat sub using DB’s

**Battle Rope 30/arm (using just arms)

 

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WOD: Friday April 18, 2014

Bench Press (close grip) 3-3-3-3-3-3, using heaviest weight per set

*Rest 3 minutes between sets

Complete as many rounds as possible in 20 mins of:

20 Weighted Sit-ups

Run, 200 m

20 Kettlebell Swing (American)s, 24/20 kg

Run, 200 m

 

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WOD: Thursday April 17, 2014

Power Snatch 1×3 at 70% 1RM

Power Snatch 1×3 at 75% 1RM

Power Snatch 1×3 at 80% 1RM

Power Snatch 1×3 at 80% 1RM

Power Snatch 1×3 at 85% 1RM

Power Snatch 1×3 at 85% 1RM

*Rest 3 mins between sets.

3 rounds for time of:

30 Row (calories)s

20 Back Squats, 135/95 lbs

10 Burpee Box Jumps, 24/20 in

 

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WOD: Wednesday April 16, 2014

For time:

21-18-15-12-9-6-3

Double Unders

Power Cleans, 115/75 lbs

Toes-to-bars

1 Sled Push, 20 yd

*Double Unders sub tuck jumps or high jumps

**Sled push or pull each round

 

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WOD: Tuesday April 15, 2014

Sumo Deadlift 3-3-3-3-3-3, using heaviest weight per set

*Rest 3 min between sets

As many reps in 21 mins as you can of:

Dumbell Manmaker, 3 mins

Pull-up, 2 mins

Kettlebell Sumo Deadlift High-pull, 1 min

Rest, 1 min

**3 Rounds with continuous running clock – Manmaker (no press overhead)

 

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WOD: Monday April 14, 2014

Push Press 1×3 at 70% 1RM

Push Press 1×3 at 75% 1RM

Push Press 1×3 at 80% 1RM

Push Press 1×3 at 80% 1RM

Push Press 1×3 at 85% 1RM

Push Press 1×3 at 85% 1RM

*Rest 3 mins between sets.

For time:

Row, 750 m

50 Air Squats

10 Turkish Get Ups, 16/12 kg

Row, 500 m

25 Dumbbell Goblet Squats, 50/35 lbs

6 Turkish Get Ups, 16/12 kg

Row, 250 m

15 Squat Jumps

4 Turkish Get Ups, 16/12 kg

**Turkish Get-Ups sub Half Get Ups (double the reps)

 

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WOD: Sunday April 13, 2014

“Tyler”

5 rounds for time of:

7 Muscle Ups

21 Sumo Deadlift High Pulls, 95/65 lbs

*Sub for 1 muscle up is 3 pull ups and 3 dips.

-OR-

MAKE UP WOD

 

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WOD: Saturday April12, 2014

7 rounds for time of:

7 Deadlifts, 275/185 lbs

7 Box Jumps, 30/24 in

7 Toes-to-bars

7 Kettlebell Swings, 32/24 kg

Sprint, 100 m

Rest, 1 min

**Rest is the walk back to the gym from the 100 m mark.

 

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WOD: Friday April 11, 2014

Front Squat 3-3-3-3-3-3, using heaviest weight per set

As many reps in 20 mins as you can of:

1 Rope Climb

1 Wall Walk

3 Dumbbell Hang Power Clean To Overheads

12 Supermen

*Each round increase Rope Climb and Wall Walk by 1. Also, each round increase DB HPC to OH by 3. Superman PVC Pass Through remains constant at 12 each round. PROGRESSIONS—- – Rope Climb 1:1 seated – Wall Walk (Handstand Hold 10 seconds and increase by 10 seconds each round) – DB HPC to OH – Overhead = Strict Press, Push Press or Push Jerk – Superman PVC Pass Through can either do a Superman Hold and perform 12 PVC Pass Throughs or do a Superman then PVC Pass Through and repeat until 12 Superman w/PVC Pass Throughs are complete.

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WOD: Thursday April 10, 2014

Power Clean 1×3 at 70% 1RM

Power Clean 1×3 at 75% 1RM

Power Clean 1×3 at 80% 1RM

Power Clean 1×3 at 80% 1RM

Power Clean 1×3 at 85% 1RM

Power Clean 1×3 at 85% 1RM

*Rest 3 mins between sets.

**This will not be tap and go for 3 each time. Take time to reset for each lift within each percentage.

For time:

100 Double Unders

75 AbMat Sit-ups

50 Pull-ups

25 Wall Ball (2 For 1)s

10 Handstand Push-ups

***Sub for DU is 300 singles.

****Sub for WB 2for1 is 40 WB.

 

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