Monday, April 14th
Strength: Back Squats/Push Press WOD Row: 1000M Then 5 Rounds 7 Thrusters (115/75) 12 Burpees
Saturday April 12, 2014
9AM Partner WOD! 4 Rounds250m Run Together with Medicine Ball10 Wall Balls (20/14)10 Ball Slams (50/30)10 Push Press (95/65)10 KB Swings (53/35)10 Burpees *Partners Run together with the medicine ball and then alternate each exercise, so P1 starts Round 1 with WBs and P2 does Slam Balls, etc til P1 finishes burpees. Then on Round […]
Friday April 11, 2014
Strength/Skill: Pullup/Dip Complex (Neutral, wide, narrow, chinup, alt grip, alt grip) WOD3 Rounds200m Run7 Front Squats (165/110)12 Toes to Bar *Competitors (225/155)
Thursday April 10, 2014
Strength: Turkish Get-Ups WODRow: 4 min (record meters rowed)Then Spend 10:00 Establishing 1 RM SNRest 1:00Max reps SN @ 70% in 5:00 *Record Meters rowed, Max Snatch and Max reps