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WOD Archive for April 2014

May 1, 2014

Thursday Banded sprints x 10
Banded broad jumps x 10
25 Thrusters 95/65
400M run
20 Thrusters 105/70
400M run
15 Thrusters 115/80
400M run
10 Thrusters 125/85
400M run
5 Thrusters 135/95
400M run

April 30, 2014

3x20 hip circles
5x8 Deadlift @ 65% Conditioning:
7:00 AMRAP 12
Deadlifts (185/135)
12 Box Jumps (24/20)
THEN Rest 2:00 7:00 AMRAP
6 Muscle-ups
12 Wall Ball (30/20)

April 29, 2014

5x8 Bench press @ 65
%
3x10 banded push ups Conditioning: 5 Rounds:
200m run
5 Power Snatch (135/95)
10 TTB
Finisher: 3x ME HS Hold

April 28, 2014

3x10 Good Mornings
5x8 Back Squat @ 65%
Conditioning 1000m row buy in then 3 rounds of
7 HSPU
7 full cleans @60% of 1rm
100 double under cash out

April 25, 2014

 Front squats work up to heavy single Then 8x3 @ 65% 5 sec hold at bottom
18:00 AMRAP
200m run
10 KBS 70/53
20 Sit-ups
30 Double Unders

April 24, 2014

Split jerk off racks work up to heavy single then 8x3 @ 65%
For Time:
400M Run
15 Cleans 135/95
20 Box Jumps 24/20
800M Run
15 Cleans 
20 Box Jumps
400 M Run

April 23, 2014

3pos Clean (upper thigh, bottom knee, floor) work up to 75% then emom 7min
"Air Force WOD" 95/65
EMOM 4 Burpees
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

April 22, 2014

Overhead squat find 1 rep max
Then 8x3 @ 65% 3 sec hold at bottom
Conditioning 10-8-6-4-2
HSPU
Burpees
C2B Pull-ups
Finish with 100 Double Unders

April 21, 2014

3pos Snatch (hip, bottom knee, floor) Work up to 75% then emom 7min
Conditioning 1 mile run
50 Slam Ball (Should be all out)

April 20, 2014

No Sunday classes this week.

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