W.O.D.

Friday, April 17, 2015

STRENGTH & CONDITIONING Strength Push Jerk 3 rep max Conditioning 12-9-6 reps for time of: Clean and push jerk (155/115) Burpee BURN CLASSES 8 rounds for time of: 200 meter run 20 Goblet Squats 10 Push-ups  

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Thursday, April 16, 2015

STRENGTH & CONDITIONING CLASSES Strength Back Squat 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% Conditioning 3 rds 7 Front Squat (135#/95#) 14 Box Jumps (24″/20″)

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Wednesday, April 15, 2015

STRENGTH & CONDITIONING CLASSES Straight leg deadlift 5 x 5 not for max! ————————— 5 rft 8 dumbbell thrusters (40/30) 12 db lunges 200m run BURN CLASSES Two 10 minute AMRAP’s, ascending reps (1, 2, 3 . . . ) of: 1)  Ball over shoulder & Alley run 2)  Dumbbell Thruster & Burpees

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Tuesday, April 14, 2015

STRENGTH & CONDITIONING CLASSES Pull up 4 sets, 5 reps increase difficulty/weight 10 min AMRAP Modified Strict Cindy 3 strict pu, 6 pushup, 12 air squats BURN CLASSES 4 rounds for time of: 400 meter run 40 Russian Twist w/Dumbbell 40 Kettlebell Sumo Deadlift

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Monday, April 13, 2015

STRENGTH & CONDITIONING CLASSES Power Clean 5 rep max 7 rds 5 power cleans 20 double unders BURN CLASSES For time: 55 Kettlebell Swings 55 Overhead Lunges 55 Dumbbell Push Press 55 Alternating Dumbbell Snatch 55 Slam Balls

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Friday, April 10, 2015

Front Squat 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% 9 min AMRAP 3 T2B, 3 FS (115#/75#) 6 T2b, 3 FS (115#/75#) 9 T2B, 3 FS (115#/75#) . . . .

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Thursday, April 9, 2015

Partner Assisted Resisted HS 4 sets of 10 Kettlebell Biathalon (20 min cap) 3 rounds 400m run 40 KB swings *each time you break KB, 10 burpees

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Wednesday, April 8, 2015

1st rib mobility w bar Push Press – 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% Jackie, 1,000m row then 50 thrusters (45/35) 30 pull-ups

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Tuesday, April 7, 2015

STRENGTH & CONDITIONING CLASSES Mobility Ankle & Calf work ————————————————————————— Conditioning For time complete: 800 Meter Run 60 Double Unders 40 Sit-ups 20 Pushups 40 Sit-ups 60 Double Unders 800 Meter Run  

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