Daily WOD

04/23/2014

Main – WOD

Weightlifting

High Bar / Low Bar Training

Back Squat (5 x 5)

High Bar

Back Squat (5 x 5)

Low Bar

Metcon

Metcon (AMRAP – Reps)

Tabata
Burpees
Jump Squats
Push-ups
Lunges
HSPU
8 Rounds Each

04/22/2014

Main – WOD

Custom

Pull-up Training

Metcon

Metcon (Time)

5 RFT
10 Turkish Get-ups
10 T2B/K2E
10 Snatch 95/65
—————————
Core Work

04/21/2014

Main – WOD

Hope everyone had a great Easter, now let’s get back to work!!

Custom

Squat Mobility

Metcon

Metcon (Time)

FOR TIME
200m run
10 Dead Lift 115/65
10 Sit-ups
400m run
10 Dead Lift 115/65
10 Sit-ups
600m run
10 Dead Lift 115/65
10 Sit-ups
800m run

04/19/2014

Main – WOD

Metcon

Metcon (Time)

Partner WOD
3 RFT
A) Jumps Rope
B) Med Ball Run – one full round
A+B) 10 Deadlift
A) 10 Burpees
B) 10 Burpees
A+B) 20 Tire Flips

04/18/2014

Main – WOD

Metcon

Scaled options will be given by coach.

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

04/17/2014

Main – WOD

Weightlifting

Front Squat (5-5-3-3-1-1…)

Metcon

Metcon (Time)

4 RFT
20 KB Swing 53/35
1 Farmers Walk weighted
20 Russian twists with KB

04/16/2014

Main – WOD

Weightlifting

Overhead Squat (6 x 6)

Metcon

Metcon (AMRAP – Reps)

For Reps
1:00 HSPU
1:00 Squat Clean 115/75
1:00 Walking Lunges
2:00 Break
3 Rounds

04/15/2014

Main – WOD

Gymnastics

Strict Toes-To-Bar (10 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min Amrap
10 K2E
20 Singles
2 min break

4 min Amrap
10 Ring dips
20 Sit ups
2 min break

4 min Amrap
2 bear complex
5 burpees

04/14/2014

Main – WOD

Weightlifting

Push Jerk (5-5-3-3-1-1…)

Metcon

Metcon (Time)

4 RFT
10 Push Press
30 Box Jumps 24/20
30 Wall Balls 20/12
10 Dubs/ 20 Singles

04/11/2014

Main – WOD

Goals

10 Min for Goals

Metcon

Metcon (Time)

For Time
10 Burpees
20 Shoulder touches
30 Med Ball Situps
40 Dubs / 80 Singles
30 Med Ball Situps
20 Shoulder touches
10 Burpees
???