Strength: OH Squat 3rm
WOD 4/28/14
Strength: L3: LBBS 5×5 @ 70% 1rm +10# L2: LBBS 7×3 @ 75% 1rm +10# L1: LBBS 3×5 @ 70% 1rm +5-10# Conditioning: All Levels AMRAP 5: SB Get-ups rest 1 minute AMRAP 5: Calorie Row Supplemental: -Good Morning, 50% of BS, 3×8. Same weight as last week. -Pull-Ups, 3×70% of Max reps. Same scaling or weight as …
WOD 4/25/14
Strength: L3: Deadlift 5×5 @ 70% 1rm L2: Deadlift 5×5 @ 70% 1rm L1: Deadlift 3×5 @ 70% 1rm Conditioning: L3: Row 1km 70x Push-ups 70x Squats Run 1 mile L2: Row 1km 50x Push-ups 50x Squats Run 1 mile L1: Row 500m 40x Push-ups 40x Squats Run 800m *Push-ups and squats can be completed in any order or …
WOD 4/24/14
Strength: L3: Box Squat 8×2 @ 65% 1rm L2: Front Squat 7×3 @ 75% 1rm L1: OH Squat 3×10 second holds: bottom of the squat Workout: L3: 5 rounds: 10x Steps OH Lunge (115#/75#) 20x Double unders 30x Sit-ups L2: 5 rounds: 6x Steps OH Lunge (95#/65#) 20x Double unders 30x Sit-ups L1: 5 rounds: 6x Steps OH Lunge (65#/45#) …
WOD 4/23/14
Strength: L3: Bench Press 5×5 @ 70% 1rm L2: Bench Press 5×5 @ 70% 1rm L1: Bench Press 3×5 @ 70% 1rm All Levels: 4 Rounds not for time: 10x KB RDL’s 10x KB Half-moons Rest 5 minutes 3x 800m run w/1 minute recoveries Supplementary: HSPU, Strict -1 Set of Max, 2×70% of max. If you require more than 1 …
WOD 4/22/14
Skill: Power Clean Progression 3×15 perfect kipping swings Workout: L3: AMRAP 20: 200m Run 7x Power Cleans (135#/95#) 7x Chest to Bar Pull-ups L2: AMRAP 20: 200m Run 7x Power Cleans (115#/75#) 7x Pull-ups L1: AMRAP 20: 200m Run 5x Power Cleans (95#/65#) 5x Ring Rows Supplemental: 3×2 Halting Clean deadlift, 105% of max clean. -Stop at mid …
WOD 4/21/14
Strength: L3: LBBS 5×5 @ 70% 1rm L2: LBBS 7×3 @ 75% 1rm L1: LBBS 3×5 @ 70% 1rm Workout: L3: 4 rounds: 20x Wall Balls 50′ Handstand Walk L2: 4 rounds: 15x Wall Balls 30 second Handstand Hold L1: 4 rounds: 10x Wall Balls 30 second Plank Hold Supplementary Work: -Good Morning, 50% of BS, 3×8 -Pull-Ups, …
WOD 4/18/14
Weightlifting: 30 minutes to find 1rm Clean and Jerk then: All Levels: 8x Clean & Jerks @ 70% 1rm
WOD 4/17/14
Strength: 1rm Front Squat Workout: L3: “Angie+” 150x Pull-ups 150x Push-ups 150x Sit-ups 150x Squats L2: “Angie” 100x Pull-ups 100x Push-ups 100x Sit-ups 100x Squats L1: “Angie-” 50x Pull-ups 50x Push-ups 50x Sit-ups 50x Squats
WOD 4/16/14
Strength: 1rm Deadlift 1rm Bench Press Correction: All Levels 2 Rounds: 50x Glute Leg Lift each leg 50x Humeral Hammer grip external rotation (5#/2.5#)