WOD: Thursday April 24, 2014

Deadlift 1×1 at 75% 1RM

Deadlift 1×1 at 80% 1RM

Deadlift 1×1 at 85% 1RM

Deadlift 1×1 at 90% 1RM

Deadlift 1×1 at 95% 1RM

*Rest 3 mins between sets.

Complete as many rounds as possible in 20 mins of:

6 Barbell Rollouts

9 Medicine Ball Cleans, 25/16 lbs

6 Kettlebell Swing (1 arm – R)s

6 Kettlebell Swing (1 arm – L)s

**Rest, 1 min

 

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WOD: Wednesday April 23, 2014

5 rounds for time of:

2 Rope Climb (Legless)s

10 Hang Power Snatches, 115/75 lbs

25 Push-up (hand release)s

25 L Sit Leg Lifts

Farmer’s Carry W/ Plate (Pinch Grip), 45/25 lbs, 40 yd

*Legless Rope Climb starting from the kneeling position

** If leg assisted start from the floor (i.e. the seated floor progression)

 

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WOD: Tuesday April 22, 2014

Squat Clean 5-5-5-5-5…or singles

*Use the heaviest weight you can for each set.

Complete as many rounds as possible in 20 mins of:

Row, 250 m

12 Toes-to-bars

12 Box Jumps, 24/20 in

 

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WOD: Monday April 21, 2014

Back Squat 1×1 at 75% 1RM

Back Squat 1×1 at 80% 1RM

Back Squat 1×1 at 85% 1RM

Back Squat 1×1 at 90% 1RM

Back Squat 1×1 at 95% 1RM

*Rest 3 mins between sets.

For time:

100 Double Unders

– then –

21-15-9

Handstand Push-ups

Burpee Pull Ups

Medicine Ball Slams

– then –

100 Double Unders

**sub for DU’s 3:1 singles

***sub for banded pull ups separate the burpees and pull ups

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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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