WODs

April 24-29 (WODs of the Week)

Monday, April 24, 2017

WOD
AMRAP 10
50 Double Unders (2x SU)
10 DB Thrusters (50/35)

Core WOD
5 rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10-sec Hollow Hold
-rest 1 min –

If an athlete is not able to perform full V-ups, sub 20 tuck ups each round
——

Tuesday, April 25, 2017

“Fight Gone Bad”
3 rounds, 1 minute each station for max reps:
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20” all)
Push Press (75/55)
Calorie Row
-1 minute rest-

Note: two heats per class if there are enough athletes, partners will team up and judge each other.
——

Wednesday, April 26, 2017

WOD
10 Rounds:
5 Power Snatch (135/95)
10 Burpees
——

Thursday, April 27, 2017

Team WOD
For time, complete #Clean & Jerks:

Teams of 3:
50 (135/95)
40 (155/115)
30 (185/125)
20 (205/135)
10 (225/155)

Or Teams of 2:
40 (135/95)
30 (155/115)
20 (185/125)
10 (205/135)
5 (225/155)
——

Friday, April 28, 2017

WOD
AMRAP 20
15 Cal Row
15 T2B
15 Wall Balls (20/14)

Core WOD
5 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10-sec Hollow Hold
-1 minute rest-
——

Saturday, April 29, 2017

SWOD
3x3 Front Squats

WOD
AMRAP 20
5 Squat Cleans (185/125)
15 HSPU