WOD 4/16/2014

April 16, 2014

Strength:

Back Squat: 6 × 4

Metcon:

15 min. AMRAP:

20 – Goblet Squats
20 – Hollow Rocks
15 – Pull Ups
200 m Run

Comments: 0

WOD 4/15/2014

April 15, 2014

Strength:

Bench Press: 6 × 3

Metcon:

5 RFT:

15 – Box Jumps
12 – Push Press (115#/75#)
9 – Toes 2 Bar

Comments: 0

WOD 4/14/2014

April 14, 2014

Strength:

Deadlift: 7 × 3

Metcon:

4 min. AMRAP
2 min. AMRAP

- Wall Balls
——-Double Unders

- Row (cal.)
——-KB Swings

- Burpees
——-Double Unders

*For each couplet, the first movement is done for a 4 min. AMRAP, then the second movement for a 2 min. AMRAP. A total of 18 min.

Comments: 0

WOD 4/11/2014

April 11, 2014

Strength:

10 min. EMOM: 3 Rep Back Squat

Metcon:

20 min. AMRAP

Farmer’s Carry
20 – Walking Lunges
10 – Renegade Push Ups
20 – Box Jumps

Comments: 0

WOD 4/10/2014

April 10, 2014

Strength:

Deadlift: 7 × 3

Metcon:

15 min. AMRAP

40 – Double Unders
10 – DB Snatches
10 – Burpees

Comments: 0

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