WOD’s

4/28/12

AMRAP in 15 minutes
50 Thrusters 45lb bar
40 Sit Ups
30 Pull Ups
20 Push Ups
10 Clean and Jerk

25 burpee penalty for dropping bare bar

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4/27/12

Strength
Weighted Pull Ups sets of 2
Pistol Holds :30 R/L

Conditioning
Power Snatch 15
5 Rounds
7 Push Press
7 Bar Facing Burpees
Power Snatch 15

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4/26/12

Front Squats

Every Minute on the Minute

1 Clean + 2 Front Squats until you tap out

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4/25/12

Row 1000

Run 800

DU 80

Run 400

DU 40

Run 200

DU 20

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4/24/12

Strength

Cleans sets of 2

Ring Push Ups sets of 5

Shoulder Circles R/L

Conditioning

3 Rounds

1 min AMRAP Wall Ball Shots

1 min AMRAP T2B

Rest 1 min

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4/23/12

Strength

Push Jerks Sets of 2

Single Leg DL sets of 5 R/L

Hip Flexor Stretch :30 R/L

Conditioning

1 Arm OH KB Carry 100m R/ 100m L

50 Goblet Squats

1 Arm OH KB Carry 50 m R/50 m L

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4/22/12

Max HSPU

3 Rounds

Bear Crawl 2 lengths

400 m Run Forwards

200 m Run Backwards

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4/21/12

Teams of 2

Each station is 3:00 with 1:00 rest in between stations

Tire Flips with Jump Throughs (you go I go, alternating every other one)

Stone Shoulder (you go I go, alternating every other one)

Pull ups (Alternate every 5th rep)

20 m Lunge (you go I go, alternating every other one)

DB Snatch (Alternate every 5th rep)

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4/20/12

Strength

Front Squats sets of 3

Heavy Russian Swings sets of 5

Hip Flexor Stretch 30 sec holds

Conditioning

30 Push Ups

50 Sit Ups

100o m Row

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4/19/12

Strength

Strict Press sets of 3

Pistol Holds 30 seconds

Hip bridges 30 secs

Conditioning

21-15-9

Box Jump Overs

Thrusters

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