WOD

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24
Apr

Seeds on the Bun

STRENGTH/SKILL – 5 Rounds

3 Back Squats followed immediately by 30 double unders.  Try to hold rest to 3 minutes.  Work at 85% of your 1 rep max.

METCON – 5 Rounds

Run 200 meters

Rest 30 seconds

25 Wall Balls

Rest 30 Seconds

22
Apr

Interest in Living

With a Partner:

100 Front Squats (95/65)

90 Burpees

80 Hang Power Cleans (95/65)

70 Wall Balls

60 Shoulder to Overhead

50 Pullups

40 Curtis P’s

30 Pushups

20 Bear Complexes

10 Ring Dips

100 meter partner carry or 400 meter run together between exercises.

21
Apr

Sound Like Heaven

SKILL – Snatch

STRENGTH – Every 2 Minutes for 8 Rounds

5 Power Snatches

20 Russian Twists

METCON –

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

Slam Ball

Power Snatch (95/65)

Abmat Situps (with slam ball)

 

20
Apr

Here’s My Application

SKILL – Handstand Pushups

STRENGTH – Deadlift 2-2-2-2-2

Work up to a heavy double.  Do not compromise form.

METCON – AMRAP in 12 Minutes:

3 Pushups or Handstand Pushups

6 Front Squats (135/95)

9 Toes to Bar

19
Apr

10 Dollars Ain’t Worth Your Soul

SKILL – Power Clean

METCON A – Every Minute on the Minute for 5 Minutes:

Sprint 100 meters

METCON B – Every Minute on the Minute for 24 Minutes:

Minute 1 – Row for Calories (15/12)

Minute 2 – 5 Power Cleans (165/115)

Minute 3 – 5 Renegade Rows (35/20)

Minute 4 – 10 Pistols (scale appropriately)