150327

Skill
Double Unders
HS/HS Walk
Kipping Pull ups

Strength
Pause Bench Press @60%x10
Pendlay Row x10
5 Rounds

WOD
Run/Row 400m
5 Pull Ups
10 Pushups
15 Box Jumps 24/20
5 Rounds For Time

Core
10 Tempo GHD Situp
10 GHD Situp(Parallel)
3 Rounds

Categories: WOD Tags: , ,

150326

Strength
EMOM 10
Clean Pull
Power Clean
Then
Clean Deadlift @60%x10
5 Rounds

Partner WOD
400m Dumbbell Lunge 35/20
For Time

Core
10 GHR
10 GHD Back Ext
3 Rounds

Categories: WOD Tags: , ,

150325

Strength
1 1/4 Front Squats x2
3 Rounds

Skill
Double Unders
Kipping Pull Ups
Muscle up

Team WOD
A) Run/Row 400m
B) Skill Practice
C) Biceps/Triceps
5 Rounds

Core
10 Windmill
10 Side Crunch
2 Round each side

Categories: WOD Tags: , ,

150324

Strength
Snatch Pull
Power Snatch
Then
Push press @60%x10
(Strict press as many as possible, jerk the 10th)
Weighted Strict Pull ups
5 Rounds

Partner WOD
BlackJack
Burpees
KB Swing(Amer) 55/35
20 Burpees, 1 KB Swing, 19 Burpees, 2 KB Swings
A) Evens
B) Odds
Between Rounds Straight leg Sit-ups
15 Min Cap

Core
10 Tempo GHD Situp
10 GHD Situp(Parallel)

Categories: WOD Tags: , ,

150323

Strength
EMOM 10
Clean Pull
Power Clean
Then
Pause Back Squat@60%x10
3 Rounds
Back Squat @60%x10
2 Rounds

WOD
Workout 15.4

8-minute AMRAP:
3 handstand push-ups/Parallet Pushups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc

Core
10 GHR
10 GHD Back Ext
3 Rounds

Categories: Uncategorized Tags: , ,

150320

Strength
1RM Bench Press
Amrap@85%
Max rep kipping Pull ups
Post weight and reps

Team WOD
A)
Plank Hold
B)
12 Pushups
C)
1 Rope Climb/4 From Floor
Rotate on completion of rope Climb
7 Rounds

Core
10 GHD Situps
10 T2B
3 Rounds

Categories: Uncategorized Tags: ,

150319

Strength
Every 90 sec for 7 rounds
Snatch
Post max 
Then
1RM Deadlift
Amrap@85%
Post weight and reps

WOD
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
5 Rounds For time

Core
10 GHR
10 Reverse Hyper
3 Rounds

Categories: WOD Tags: , ,
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