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WOD: “% Work, Tabata” -Wed 4.22.15

Skill: S2O: Week 5: (10, 8, 4, 2, 2) - 55, 75, 85, 90, 90% WOD: Tabata TRX Row Sprints (there/back) = 1 Weighted Crunch (45/25) OHL Step (45/25) 1 for 1 Rower/Bike (Calories) (extra people have to run) -8 Rounds at One Exercise (20 sec work, 10 seconds rest…

WOD: “For Time” -Tues 4.21.15

Skill: Hip Hang Squat Snatch (Focus on elbows externally rotated, Keep bar in Hip Crease, Chest up on the dip) WOD:  For Time With 30 minutes on a running clock perform: 20 Plate Burpees (45# BLACK plate) 20 Hang Squat Snatches [60% (round up)] 20 Bar Muscles Ups (Mod: Pull…
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WOD: “EMOM, Jess P – Benchmark” -Mon 4.20.15

Skill: Front Squat (Focus: Bottom position, slow decent, fast drive, Knees track of toes) WOD:  EMOM and JESS P 28 Minutes on a Running clock to Perform: 0-5: 5 Min EMOM of 5 Reps @55% Front Squat 5-8: Rest 8-20: "Jess P" (12 Min AMRAP of: 10 Burpees, 25 Double…
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WOD: “40 Min AMRAP” -Fri 4.17.15

50 ABMAT Sit Ups 40 Jump Ropes (weighted or D.U) 30 Slam Balls (30/20) 20 KBS (55/40) 10 Vertical Jumps 40 min AMRAP https://youtu.be/etK-f5qBg7s
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WOD: “OLY, For Time” -Thurs 4.16.15

Skill:  Snatch  – 5 TNG Reps Every 90 minutes for 5 rounds @ 75% of 1RM WOD:  For Time  Isabel- 30 Snatches (95/65) Record Time and then directly into 5-4-3-2-1 Hang Squat Clean (135/95) Rope Climb (15/14') Sprints - Outside pavement - there/back = 1 25 min cap https://youtu.be/qKPZ7wUq0ys
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WOD: “Fight Gone Bad” -Wed 4.15.15

Pull Ups (mod: Jumping Pull Up) Box Jumps (23/20) OHL Steps (45# plate) Ring Dips (mod: Bench) Alt Pistols (1 for 1) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The…
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WOD: “% work, 5RFT” -Tues 4.14.15

Skill: S2O – % Work (10, 8, 4, 4, 3)  %55, 75, 85, 85, 90% (week 4) WOD: 5RFT 25 min cap 5 Strict Pressses (95/65) 10 Toes to Bar 15 SDHP (95/65) https://youtu.be/ripEjUwU_MI
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WOD: “OLY, and For Time” -Mon 4.13.15

Skill:  Clean  – 3 Reps EMOM  for 8 rounds @ 80% of 1RM WOD:  21-15-9-6-3     For Time (25 min cap) Front Squat (155/115) Forward Facing Burpees (Forward Jump, Lateral Burpee) HSPU *scale the front squat weight to finish WOD https://youtu.be/FcwuB4LIpKs
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WOD: “% Work, Bertha” -Fri 4.10.15

Skill: Front Squat % Work (10, 6, 6, 4, 4)  %55, 75, 75, 80, 80% (Week 6) Deload WOD:  Bertha - 20 MIN AMRAP 10 Front Squats (75/55) 10 ABMAT Sit Ups 10 Shoulder to Overheads (75/55) 10 HRPU Redone on 4.24.15 https://youtu.be/5K_8fUeLX3A