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WOD

4/27

Skill: Box Jump Technique/Efficiency

WOD:

“Angie”

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

4/23

Upper Body Strength Day

For Time:

21-15-9

Medicine Ball Clean To Wall Ball (14,20lb)

KB Swings (35,53lb)

4/22

Skill: Rowing Technique/Efficiency

WOD #1: For Time

Row 1,000m

WOD #2: For Time

30/20/10

Calorie Row

Push Press (65,95lb)

4/21

Lower Body Strength Day

9 Min AMRAP:

8 HRPU

7 Box Jump Overs (20″,24″)

6 T2B

4/20

Main Site Monday

Thrusters-7×3

Skill:

Olympic Weightlifting

WOD:

Open Gym

4/17

Strength:

1A) KB Overhead Lunges 3x6E

1B) Plank Walk Push Ups x 3 Trips

Skill:

Kipping Pull Ups

WOD:

“Deck of cards”

12 Min AMRAP:

Hearts: Plate Rows (25,45lb)

Clubs: Box Jumps (20″,24″)

Diamonds: HR Push Ups

Spades: Air Squats

4/16

Lower Body Strength Day

5 Min AMRAP:

5 Deadlifts (155/225lb)

5 Pull Ups

Rest 1 Min

4 Min AMRAP:

4 Deadlifts

4 Pull Ups

Rest 1 Min

3 Min AMRAP:

3 Deadlifts

3 Pull Ups

Rest 1 Min

4/15

Skill: Unilateral Strength, Single Arm Farmer’s Walk

WOD:

For Time:

10,9,8,7,6,5,4,3,2,1

Single Arm Snatches

Burpees

4/14

Upper Body Strength Day

Skill: Kipping Pull Ups

For Time:

15-12-9

Snatches (65,95lb)

40-30-20

Butterfly Sit-Ups

4/13

Main Site Monday

5 Rounds For Time:

20 Wall Ball (14,20lb)

20 Sumo Deadlift High Pull (55,75lb)

20 Box Jumps (20″,24″)

20 Push Press (55,75lb)

200 Meter Run

Rest 1 Min Between Rounds