Tuesday WOD (4/21/15) Metabolic Conditioning

DU

Complete For Time:
4 Rounds of:
Run 400m
Row 400m
40 Double Unders

Monday WOD (4/20/15) “Jackie”

Mon

“Jackie”
For time:
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Saturday WOD (4/18/15) Fun with Dumbbells

Sat WL

21-18-15-12-9-6-3 reps for time:
DB walking lunge, (40/30#)
DB deadlift, (40/30#)
DB thrusters, (40/30#)

Friday WOD (4/17/15) Some overhead strength and endurance

Fri Jon

Push Press
5-5-5
Then…
5 rounds for time:

12 calorie row
12 Overhead squats (50% Max)
6 bar burpees

Thursday WOD (4/16/15) Oh…MG

Thurs RD

6 Rounds for time:
Run 400m
8 Ring dips
25 Sit-ups

Wednesday WOD (4/15/15) “Cindy”

Wed Sq

“Cindy”

AMRAP in 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

Tuesday WOD (4/14/15) Fight Gone Bad Practice

Tues WB

5 rounds for time:
20 Wall ball shots (14/10)
20 SDHP (65/45)
20 Box jump (20″)
20 Push press (65/45)
20 cal row
Rest 1 minute

Monday WOD (4/13/15) Front squats and jump rope

Mon FS

Front squat 5 Reps(40% Max)
100 singles
Front squat 5 Reps(50% Max)
100 running singles
Front squat 5 Reps(60% Max)
100 RRLL singles
Front squat 5 Reps(65% Max)
50 DUs
Front squat 5 Reps(75% Max)
50 DUs
Front squat 5 Reps(85% Max)
50 Dus

(rest 1:00 after use of jump rope)
*work to do all jump rope work unbroken

Saturday WOD ( 4/11/15) “Helen”

Kb

“Helen”
Complete 3 Rds for Time:
400m run
21 Kb Swings (50/35)
12 Pull-ups

Friday WOD (4/10/15) Now it’s parking lot fun…

PL

Complete 5 Rounds for Time:
Farmer Carry (40/30) down to the wall, set down the dbs
broad jump 5 jumps to one direction
broad jumps back to the dbs
and farmer carry back to the gym
2 Rope Climbs (one at each rope)
15 HR push-ups