WOD’s

4/7/12

Easter Egg Hunt WOD

Teams of three run Run 400 m, find your color egg along the way.

Return to box.

Open Egg.

Perform as written.

Repeat until all 4 eggs are found!

Continue Reading »

4/6/12

Strength

FS sets of 5

Bent Over Rows Sets of 5

Conditioning

AMRAP in 12 minutes

3 Deadlifts

6 Burpees

9 Box Jumps

Continue Reading »

4/5/12

Strength

Weighted Pull Ups sets of 5

KB Strict Press sets of 5 R/L

Half Get Up

Conditioining

4x400m Sprint

Rest 2:00 min

Continue Reading »

4/4/12

KB Snatch Skill Work

Conditioning

21-15-9

Back Squat

2x Sit Ups

75 Double Under Cash out

Continue Reading »

4/3/12

Wall Ball Test

25 unbroken to satisfy test

Jerk Skill Work

Strength

Jerk sets of 2

Pistol Holds :30 each leg

Couch Stretch

Conditioning

4 Rounds

:20 Farmers Carry Holds

:20 Rest

Separately timed

600 m Run

30 Hand Release Push Ups

Continue Reading »

4/2/12

Dip Test

Hang Clean

2-2-2-2-2

Continue Reading »

4/1/12

Death by Pull Up

10 min max

3 Rounds

200 Backwards Run

10 Clapping Push Ups

400 m Forwards Run

Continue Reading »

3/31/12

Teams of 3 AMRAP in 18 min

Partner A Rows 15 Cal

Partner B Wall Ball Shots

Partner C OH Bar Hold

Continue Reading »

3/30/12

Air Squat Test

50 Unbroken = Level 1

100 Unbroken = Level 2

Strength

Strict Press 3 sets of 12 40% of 1RM

Lunges sets of 10

Condtioning

6 Rounds Max Wattage

:20 On

:40 Off

Continue Reading »

3/29/12

Strength

Deadlift 3 sets of 10

Pull Ups 3 sets of max

Band Pass Throughs

Conditioning

35 Push Press

35 Sit Ups

35 Back Extensions

35 Box Jumps

35 OH Squats

Continue Reading »