4.14.17 WOD
April 13, 2017
WOD: 10 minute AMRAP of
10 Deadlifts 155/110
9 Hang Power Cleans 115/110
8 Alt. Pistols
Cash out: 200m Sled Drag
Note: your cash out is after your 10 minute wod. It should be as heavy as possible and as fast as possible. Your weight is also a part of your score.
4.13.17 WOD
April 12, 2017
WOD: For time
400m KB & DB Farmer's walk 53/35
50 Toes to Bar
50 Kettlebell Snatchs (25/arm) 53/35
50 Leg Levers
400m KB & DB Farmer's walk 53/35
Note: each athlete will have 1 kettlebell and 1 dumbbell for the WOD. Please do not drop them outside. If you need to take a break set them down gently.
4.12.17 WOD
April 11, 2017
WOD: 13 Minute AMRAP of
30 Sec L-Sit Hold
10 Box Jumps 30/24
5 Handstand Push-Ups
Note: on the L-sit if you stop your time stops counting it is 30 seconds total time held.
4.11.17 WOD
April 10, 2017
WOD: 4 Rounds for time of
15 Sumo Deadlift HighPull 95/65
7 Dive Bombers
4.10.17 WOD
April 9, 2017
WOD: 15 Minute AMRAP of
21 Wallballs 20/14 @ 11/10'
15 Triple Unders
9 Chest To Bar Pull-Ups
Note: scale as needed. 3-4 rounds should be achievable.
4.7.17 WOD
April 6, 2017
WOD: 5 Rounds
2 minutes on, 1 minute off
10 Box Jumps 24/20"
5 Power Cleans AHAP
At min 14, max effort cals on rower for a min.
Notes: Power cleans should be as heavy as possible, should be singles not touch and go when finding a weight. Make sure to stay explosive and fast. 2 cycles every 2 minutes is definitely doable. 30 cals should push you on the rower. Score is total rounds and cals.
4.6.17 WOD
April 5, 2017
WOD: For time
400m Run
30 Double Unders
20 Chest to Bars
200m Run
30 Double Unders
40 Push-Ups
100m Run
30 Double Unders
50 Squats
4.5.17 WOD
April 4, 2017
WOD: 12 Minute AMRAP of
10 Back Squat 135/95
10 Bar Facing Burpees
10 Toes To Bar
4.4.17 WOD
April 3, 2017
WOD: For time 21-15-9
Dumbbell Hang Squat Clean 50's/35's
Handstand Push-Ups
4.3.17 WOD
April 2, 2017
WOD: For time
60 Kettlebell Swings 53/35
50 KB Half Get Up 53/35 (25 each arm)
40 Snatch Lunges 53/35 (20 each arm)
50 KB Push Press 53/35 (25 each arm)
60 Goblet Squats 53/35
16 Minute time cap.
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