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WOD Archive for April 2013

May 1, 2013

 

1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

 

2) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec.  

 

Conditioning

 

4 rounds for total working time of:

 

12 HSPU

15 T2B

Run 400m

April 30, 2013

 

EMOM for 7 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

 

Conditioning

 

For time:

 

20 Wall Balls 20/14#

40 Pull-ups

20 Wall Balls 20/14#

40 Box Jumps 24″

20 Wall Balls 20/14#

40 Ring Dips

20 Wall Balls 20/14#

40 KBS 32/24kg

20 Wall Balls 20/14#

April 29, 2013

 

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

 

2) 5X3 HBBS @ 75% – rest 60 sec.

 

Conditioning

 

For time:

 

40 Burpees

50 Double-Unders

30 Burpees

50 Double-Unders

20 Burpees

50 Double-Unders

Run 800m

 

April 27, 2013

 

3 Part Wod 

 

7:00 AMRAP 

30-20-10

Your choice OHS/FS/BS

Double Unders

 

Rest 3:00 then

 

5:00 AMRAP 

12 Wall Ball

12 Weighted Sit-ups

 

Rest 3:00 then

 

1 mile for time

 

 

 

April 26, 2013

 

1) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds

 

2) Skill

 

15 minutes alternating Triple-Under/Double-Under and Freestanding Handstand/Handstand Hold on the wall practice.

 

*Notes: spend roughly 1:30 alternating between each movement. 

 

Conditioning

 

5 rounds for time of:

 

25 Split Jumps

5 Power Snatches 135/95#

25 HR Push-ups

April 25, 2013

Run or Row 5k

April 24, 2013

 

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

 

*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

 

2) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.

 

Conditioning

 

For time:

 

100 UB Double-Unders

25 Pullups

30 Situps

75 UB Double-Unders

25 Pullups

30 Situps

50 UB Double-Unders

25 Pullups

30 Situps

 

April 23, 2013

 

Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

 

2 rounds of each

 

1) ME UB  KBS 24/16kg

 

2) ME UB Thrusters 115/75#

 

3) ME HSPU or Handstand Hold

 

4) ME 500m row

 

*Rest as needed between efforts.

 

April 22, 2013

 

1) 5X2 Snatch @ 75-85% – rest 90 sec.

 

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

 

2) 5X2 HBBS @ 75% – rest 60 sec

 

Conditioning

 

12 minute AMRAP of:

 

7 Hang Power Cleans 175/115#

14 Burpees

21 Lateral Bar Jumps 

April 20, 2013

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