25 April 2014

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2

WOD: Squat Complex for Time

25 Slam Balls (30/20)

Three Rounds of

5 Overhead Squats

10 Front Squats

15 Back Squats

25 Wall Balls (20/14)

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24 April 2014

Strength/Skill:  Pull-Ups/Kipping Pull-Ups

Spend 10 Minutes working the skill.

WOD: Teams of 4 complete for time:

5k Row

200 Pull-Ups

300 Push Ups

400 Sit Ups

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23 April 2014

Strength/Skill:  Push Press

3 x 3 x 3 x 3 x 3

WOD:  For time 21 – 15 – 9

Push Press (155/115)

Hollow Rocks

Superman’s

Buy Out:  50 Wall Ball Sit-Ups

 

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22 April 2014

Strength/Skill:  Broad Jump

Spend 10 minutes working on (wait for it) explosive hip opening!

WOD:  4 Rounds for Time

Burpee Broad Jump (Down and Back)

400 Meter Run

Buy Out:  50 Candle Stick Raises

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21 April 2014

Strength/Skill:  Sumo Deadlift

3 x 3 x 2 x 2 x 1

WOD:  For Time

50 Box Jumps (24/20)

25 SDLHP (115/75)

35 Box Jumps

15 SDLHP

20 Box Jumps

10 SDLHP

Buy Out:  25 Toes to Bar

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18 April 2014

Strength/Skill:  Snatch

Spend 10 minutes working on positions and range of motion.

WOD:  Snatch Complex (20 Minutes)

1 rep = the following

High Hang Snatch

Hang Snatch

Low Hang Snatch

Snatch

Complete as many complexes as you can in 20 minutes, then

1 Snatch every 30 seconds, for 10 minutes

Buy Out:  100 Double Unders

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17 April 2014

Strength/SkillSquat Therapy

Spend 10 minutes working on mobility in the squat.  We squat a lot, in case you missed it, so we need to be comfortable in the bottom of the squat.

WOD3 Rounds for Time

50 Burpees

25 Ab Mat Sit-Ups

50 Squats

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