20140424

Strength
EMOM for 10 mins
Hi Hang Squat Snatch
OHSx2@82.5%
Then
Banded Deadlifts x3@82.5
Rest 90
5 Rounds

WOD
3 Hang Squat Snatches 115/75
6 Back Squats 115/75
9 Plyo Box Step ups 24/20
AMRAP 10 or 7 Rounds rx
Then
Partner 200m Overhead Lunge 45/25

Afterparty
30 secs Max effort GHR
5 Rounds

Categories: WOD Tags: , , ,

20140423

Strength
Front Squat@82.5%x3
Rest 60 secs
HSPU x6/max 30 sec handstand hold
Rest 90
5 Rounds

WOD
Row/Run 800m x2
Row/Run 400m x4
Row/Run 200m x8
Rest for 1 min between efforts

Core
100 Partner Side crunch(each side)

Categories: WOD Tags: ,

20140422

Strength
Bench Press ×3@82.5%
Rest 60
Weighted Pullups/Kipping Negative Pullups x6@55#
Rest 90
5 Rounds

WOD
AMRAP 12
1 Pullup/Jumping Pullup
1 Ring Dip/Pushup/Parelett Pushup/
3 Pullups
3 Ring Dip
5 Pullups
5 Ring Dip
Etc…

Core
100 GHD Situps (parallel)

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20140421

Strength
EMOM for 10 mins
Hang Squat Clean
Hover Squat Clean and jerk@80%
Then
Box Squat@82.5×3
5 Rounds

Team WOD
In teams of 4
100 Thrusters 135/95
For Time
1 bar partners act as racks
Do not set the Bar down
*if groups allow

Core
100 GHR

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20140418

Strength
Strict Press x3@75%
Immediately
Push Press
Power Jerk
Split Jerk
Rest 60 secs
6 Weighted Pullups/6 Kipping Negative Pullups
Rest 90 secs
7 Rounds

TEAM WOD
EMOM For 20 min
Partner A) Hang Clean and Jerk Hold 135/75
Partner B) 6 Burpees after Partner A holds the jerk
Rest with remainder of min
Alternate for 20 mins

Core
10 GHD Situps(Full Range)
10 GHD Situps (Parallel)
5 Rounds

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20140417

Strength
Every 90 secs for 15 mins
Power Snatch
OHS
Hi Hang Squat Snatch@~80%
Then
Deficit Deadlifts 7×3@75%
Rest 90 secs

WOD
10 Alternating Box Step Ups 95/55 24/20
10 Pistols/Jump lunges
10 Box Jumps 24/20
AMRAP 15 mins or 6 Rounds Rx

Core
10 GHR(Glute Ham Raise)
10 GHD Back Extension
5 Rounds

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20140416

Strength
Front Squat x3@75%
Rest 60 secs
HSPUx6/H.S. Hold 15 secs
Rest 90 secs
7 Rounds

TEAM WOD
Run 1 Mile
Then
in teams of 3
Tree to tree Sprint Relay
10 Rounds Each
8 Min cap
50 Burpees for not making cap

Core
10 DB/KB Windmill
20 KB Side crunches
4 Rounds per side

Categories: WOD Tags: , ,
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