4.24.15

April 23, 2015

Open Gym
-or-
F.Y.F.
Warm-Up
Strength: Clean & Jerk, Snatch Pulls
WOD:
Death By:
Hang Snatch (full) (95/65)
When You fail, work your way down in unbroken sets (No time) with OHS

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4.23.15

April 22, 2015

Warm-Up
Dynamic & Stretch

WOD:
E2MOM - 30 mins
Deadlift x 3 (225/155)
HSPU x 5
T2B x 7
Box Jump x 9
ME Burpees with balance of time. Score is number of burpees completed in balance!

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4.22.15

April 21, 2015

WarmUp

Strength: Cleans, 1 1/4 Front Squats, Pull-Ups

WOD:
12 min Cap!
Run x 1 mile
then, AMRAP:
Power Snatch x 1 (95/65)
OHS x 2
PS x 3
OHS x4
PS x 5
OHS x 6...
(Scale: Pwr Clns & Front Squats)

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4.21.15

April 20, 2015

WarmUp
Strength: Power Cleans, Cln Pulls, Press
WOD:
KB Swings x 100 (55/35)
EMOM, starting at '0' - Perform 6 x KB Snatch (3r/3l)

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4.20.15

April 19, 2015

Warm-Up

Strength:Snatch, BS, Floor Press

WOD:
Run x 400m
Hang Clean (Full) x 15 (155/105)
Run x 400m
Hang Clean x 15
Run x 400m

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4.17.15

April 16, 2015

Open Gym
-or-
F.Y.F.
Warm-Up
Strength: C&J, Sn Pulls, Accessories
WOD:
"Hells Bells"
10 rounds
1 Arm KB Swing x 10 (5/5)
1 Arm KB C&J x 10
1 Leg RDL x 10
Squats x 10
Sit-ups x 10

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4.16.15

April 15, 2015

Warm-Up
Dynamic & Stretch

WOD:
30 min cutoff
#1, complete:
Row x 800m
Dubs x 70
Row x 600m
Burpees x 50
Row x 400m
V-Up x 30
Row x 200m
Muscle Up x 10

#2, Complete:
Slam Balls x 30

#3, AMRAP with remaining time
Interval Row Sprints

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2.15.15

April 14, 2015

WarmUp

Strength: Cleans, 1 1/4 Front Squats, Pull-Ups

WOD:
5 Rounds
Run x 100m
Wall Ball x 20 (20/14)
Box Jump x 10 (20")

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4.14.15

April 13, 2015

Warm-Up

Strength: PC, Cln Pulls, Press

WOD:
Dubs x 60
KB Swings x 50 (55/35)
Dubs x 40
KB Swings x 30
Dubs x 20
KB Swings x 10

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4.13.15

April 12, 2015

Warm-Up

Strength:
Snatch, BS, Floor Press

WOD:
Baseline Paleo Challenge
AMRAP12
Row 500m
30 air squats
30 situps
30 plank ups
40 lunges (20 per leg)
40 bicycles
50 jumping squats
50 flutter kicks
50 mountain climbers
100 burpees

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