Saturday WOD (4/19/14) Round and round

Jon Tire

4 Corners

Complete 3 Rounds of:
Farmer Carry 400m (40/30)
Corner 1: Run down hill and back
Corner 2: 20 Push-ups
Corner 3: 20 Star jumps
Corner 4: 5 Tire flips

Friday WOD (4/18/14) Thrusters and more!

Pull ups

“Daniel”

50 Pull ups
400m run
21 Thrusters (95/65)
800m run
21 Thrusters (95/65)
400m run
50 Pull ups

Thursday WOD (4/17/14) Cleans and dips

Josh clean

“Elizabeth”
21-15-9
Clean (135/95)
Ring Dips

Wednesday WOD (4/16/14) Snatch

IMGP3376

Drills:

5 minutes: Med ball overhead from squat

5-10 minutes: Overheat squat walk

 

Squat Snatch

3-3-3-3-3

Tuesday WOD (4/15/14) Squats and lunges

Handstand

Back Squat 5-5-5
Then…
AMRAP in 20 minutes:
10 HSPU
20 Ring Rows
30 Jumping Alt Lunges

Monday WOD (4/14/14) Annie Annie

sit ups

Double date with “Annie”

50-40-30-20-10
Double Unders
Sit-ups
REPEAT

Saturday WOD (4/12/14) Angry Bear

Complete 5 rounds for time:
7 Bear Complex
25 Sit ups
400m Run

Friday WOD (4/11/14) Some strength and some endurance

 

Deadlift
3-3-3

Then…

Complete two 4 min stations:

#1: Row for max distance in 4:00
2 min rest
#2: AMRAP of Man Makers (30/20) in 4:00

(R = reps)

Thursday WOD (4/10/14) “Cindy”

“Cindy”

AMRAP in 20 minutes:
5 Pull ups
10 Push ups
15 Squats

Wednesday WOD (4/9/14) Shoulder Press

Shoulder Press

5-5-5-5-5

Then…

Complete 5 rounds for time:
10 Burpees
10 Box jumps (24″/20″)