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WOD Archive for April 2014

April 18, 2014

Box Jumps 3xMax Effort
Deadlift 50%x5, 60%x3, 70%x1, 75% AMRAP
Hero WOD "DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

April 17, 2014

4x300m sprints
30:00 to work on fundamentals of Snatch and Clean & Jerk lead by Coach's

April 16, 2014

Pull-ups 3xMax Effort
Press 50%x5, 60%x3, 70%x1, 75% AMRAP
For Time 21 C2B Pull-ups
21 KB Snatch 53/35
400m run
15 C2B Pull-ups
15 KB Snatch 53/35
400m run
9 C2B Pull-ups
9 KB Snatch 53/35
400m run

April 15, 2014

 Back squat 50%x5, 60%x3, 70%x1, 75%
AMRAP 1000m Max Effort Row
"Annie" 50-40-30-20-10
Double Unders
Sit-ups

April 14, 2014

Ring push-ups 5x5
Bench Press 50%x5, 60%x3, 70%x1, 75%
AMRAP 20:00 AMRAP
20 Ball Slams 50/30
200m Sandbag Run
20 Slam Ball Cleans 50/30

April 11, 2014

Rope Pulls 3x8
Deadlift 5x8@65%
For Time: 4 rounds of
5 Snatches 135/95
400m run
3 Rope Climbs

April 10, 2014

 5x200m row sprints
Max Vertical Jump x 10 (not box jump)
10 rounds
10 air squats
9 v-ups/sit-ups
8 pistols (4 each leg)
7 dips
6 squat jumps
5 ring row
4 lunge jumps
3 HSPU (strict)
2 WB (30/20)
1 MU/ strict pull-ups (x3)
20 burpee Cash out

April 9, 2014

Ring Dips 3xME
Push Press 5x8@65%
Conditioning 16:00 Odd Minutes: 7 Wall ball 30/20 7 Slam ball 50/30 Even Minutes: 5 HSPU 7 Lunge Jumps

April 8, 2014

Slam Ball Throw 3x8
Back Squat 5x8@65%
Conditioning Complete this complex as many times as possible in 13:00 with a 3 burpee EMOM Clean+Hang Clean+Jerk @60% of 1RM C&J

April 7, 2014

Broad jump for Distance x 10
Bench Press 5x8@65%
Conditioning 800m run then 3 rounds of
15 V-ups
7 Muscle-ups (14 c2b pull-ups)
800m run

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