WODs

April 18-23 (WODs of the Week)

Monday, April 18, 2016

SWOD
Every 90 seconds (15 minutes):
10x3 Back Squat ~75-85%

WOD
5 RFT:
12 Alt DB Snatches
9 Bench Press*
6 Bar MU (scale: 6 C2B/pull up)
*Athletes may choose the weight & can share a bench/bar
—-

Tuesday, April 19, 2016

WOD
EMOM 12
1) 5 Snatches (135/95) + 10 T2B
2) 15/12 Cal Row
3) 5 Clean & Jerk (135/95) + 10 T2B
4) 15/12 Cal Row
5) 5 Thrusters (135/95) + 10 T2B
6) 15/12 Cal Row
-repeat for 2 rounds-

Partner up if more than 9 athletes/class.
—-

Wednesday, April 20, 2016

SWOD
10-8-6-4-2 Back Squat, building

WOD
AMRAP 7
5 MU (scale: 5 burpee-pull ups)
25 WB (20/14)
50 DU (scale: 100 singles)
—-

Thursday, April 21, 2016

WOD
AMRAP 15 (5 rounds EMOM style)
0:40 Push Jerk (135/95)
0:20 rest
0:40 Burpee Box Jumps (24/20)
0:20 rest
0:40 DL (225/155)
0:20 rest
Partner up to save barbells. Partners will start at different movements.

GWOD
“U-Call-It”
Pick a movement that needs work and focus on it for 15-20 minutes:
HS Walk, Strict/Deficit HSPU, Pistol Squat, Ring Muscle Up, Ring Dip, Bar Muscle Up, Rope Climb, Legless Rope Climb, GHD Sit Up/Back Ext.
—-

Friday, April 22, 2016

GWOD
Max Unbroken Pull Ups, have someone count your reps.

WOD
“Karen”
150 WB 20/14
—-

Saturday, April 23, 2016

Warm up, 10 min:
50m Farmer Carry AHAP
50m Prowler Push AHAP

WOD
5 RFT
5 Power Clean (185/125)
10 T2B
30 DU