WOD: “% work, For Time” -Tues 3.31.15
Skill: S2O % Work (10, 8, 6, 6, 4) %55, 75, 80, 80, 85% – Week 2 (0:00, 2:30, 5:00, 7:30, 10:00) WOD: “For Time”
Skill: S2O % Work (10, 8, 6, 6, 4) %55, 75, 80, 80, 85% – Week 2 (0:00, 2:30, 5:00, 7:30, 10:00) WOD: “For Time”
Skill: Back Squat % Work (10, 8, 4, 2, 2) %55, 75, 85, 90, 90% (0:00, 2:30, 5:00, 7:30, 10:00) WOD: AMAP In 4 minutes
Skill: Front Squat % Work (10, 8, 4, 4, 3) %55, 75, 85, 85, 90% Week 4 WOD: Ladder 3-6-9-12…. for 18 Minutes Alt Pistols 1
Skill: 30 HSPU For Time (old times 12.23 and 1.20) WOD: 15 MIN AMRAP 10 S2O (115/65) 10 Deadlifts (115/65) 10 Box Jumps (20″)
4 AMRAPS 4 People Per AMRAP Each AMRAP is 5 minutes long 2 Min rest between Parts Part A: 15 Dips 15 TRX Rows Part B: 10
Skill: Back Squat % Work (10, 8, 4, 4, 3) %55, 75, 85, 85, 90% Week 4 WOD: 21 min EMOM Min 1 – 15
Skill: S2O – % Work (10, 8, 8, 6, 6) %55, 70, 75, 80, 80% (week 1) WOD: MIKE P 20 Min AMRAP of 10 One Arm
Skill: Snatch – 5 TNG Reps Every 2 minutes for 5 rounds @ 75% of 1RM (0:00, 2, 4, 6, 8) WOD: Fight Gone
Skill: Front Squat % Work (10, 8, 6, 6, 4) %55, 70, 75, 75, 80% (0:00, 2:30, 5:00, 7:30, 10:00) WOD: 4RFNT Max Effort 10
2 Min Squat 1.45 Plank 1.30 Jump Rope 1.15 Mountain Climber 60 Second Wall Sit 45 Sec Burpees 30 Sec Push Ups 15 Seconds Squat