4/18/2014

Main – WOD

Deadlift (5,5,5,5,5)

Metcon (Time)

15-9-6-3
Weighted Sit up (35/15)
Hand release push ups
Power Clean (115/78)
Lunges (115/78)

4/17/2014

Main – WOD

Bench press, Close Grip (7×4)

Push up (3x 1min drills, max rep push ups in 1 min)

Metcon (Time)

800m Run, 7 OHS 95/65
800m Run, 9 F Squat 165/115
800m Run, 11 Squat 245/170

4/16/2014

Main – WOD

Shankle Complex (Build up to max weight)

3 Hang clean pulls
+1 Clean
+2 Jerks

Metcon (AMRAP – Rounds and Reps)

7min AMRAP
40 Double unders
10 Toes to Bar

4/15/2014

Main – WOD

Chin up (10×3)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
20 Double unders
10 Hang power snatch 75/55
5 HSPU

4/12/2014

Main – WOD

The Smokehouse (Time)

2 man team
10 Burpees
100 Thrusters (75/55)
10 Burpees
100 Sumo Deadlift High Pull (75/55)
10 Burpees
100 Push press/ Push Jerk (75/55)
10 Burpees
100 Front Squats (75/55)
partition reps as necessary, one person works at a time, both partners complete 10 burpees before moving to the next movement

4/11/2014

Main – WOD

Overhead Squat (4×5)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
6 ring dips
18 ALT Jumping lunges
24 KB Swings (24kg/18kg)

4/9/2014

Main – WOD

Front Rack SOTS Press (3×5)

Warm up, Pick your weight for the 3×5 and stick with that weight for all reps.
–15 min time limit

Metcon (AMRAP – Rounds and Reps)

15Min AMRAP:
Complete 800meter run, the remainder of the time AMRAP:
3 TGU 1.5/1.0
5 Deadlifts 275/193
7 Box jumps 20″
On the command 3..2..1..GO! the 15 min countdown starts. After the completion of an 800m Run (there is only 1 run!) the remainder of the time will be spent completing the AMRAP.