WOD 4/24/2014

April 24, 2014

Strength:

Front Squat: 6 × 4

Metcon:

7 Rounds:

*Every 2:30 min., start a new round:

Run 200 m
Burpees – 8
Double Unders – 30

Comments: 0

WOD 4/23/2014

April 23, 2014

Strength:

10 min. EMOM: 3 Deadlifts

Metcon:

8 min. AMRAP:

8 – Pull Ups
10 – Push Ups
12 – Sit Ups

Rest 2 min.

8 min. AMRAP:

10 – DB Thrusters
3 – Sprints (Wall/Back)

Comments: 0

WOD 4/21/2014

April 21, 2014

Strength:

Back Squat: 8 × 2 (pause reps)

*Each rep you hold the bottom position for a count of 3

Metcon:

3 RFT:

8 – SDHP
10 – Push Press
8 – Burpee OTB
(x2)

25 – Toes 2 Bar

Comments: 0

WOD 4/18/2014

April 18, 2014

Strength:

Front Squat: 6 × 4

Metcon:

5 RFT:

400 m Run
16 – DB Snatches

Finisher:

3 rds:

45 sec. Flutter Kicks
45 sec. Plank Hold
30 sec. Rest

Comments: 0

WOD 4/17/2014

April 17, 2014

Strength:

Push Press: 6 × 3

Metcon: For Time

4 rds:

15 – SDHP (KB)
50 – Double Unders

3 rds:

12 – OH Walking Lunges
12 – Box Jumps

2 rds:

30 – Sit Ups
12 – Toes 2 Bar

1 rd:

30 – Burpees

Comments: 0

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