Month: April 2017

Strength/Skill: Back Squats, 4 x 5 @ 70%, every 2 minutes Pause at bottom WOD: Chipper 800m run (row 750m if raining) 200 double unders

Strength/Skill:  Weighted Step-ups, Barbell in Back-rack 24/20 in box, 4 x 4-6 reps each leg if you’re able to do 6 each leg, go heavier

Strength/Skill:  Snatch Complex, 5 x 1, every 90 seconds 1 Complex consists of: 1 Power Snatch 1 High Hang (Hip), Squat Snatch without dropping the

Strength/Skill:  Toes to Bar, 50/30 for time, 5 min cap Did this on February 8th WOD:  20 min Partner AMRAP 20 Wall Balls (20/14) 20

Strength/Skill:  Back Squats, 4 x 3 @ 85%, every 2 minutes WOD:  AMRAP & Max Calories 4 Rounds; 3 mins of work/1 min of rest/1

Strength/Skill:  Clean Complex, 5 x 1, every 90 seconds 1 Complex consists of: 1 Power Clean to 1 Low Hang, Squat Clean Smooth Transition Progressively

Strength/Skill: Bench Press, 10-8-6-4-2 reps, every 90 seconds WOD: 5 rounds, E4MOM 10 Slam Ball over shoulder (50/30) 15 American KB swings (70/50) 15 Box

Strength/Skill: Back Squats, 5-5-3-3-1 reps, every 2 minutes find 1 rep max WOD: Chipper, for time: 30 Snatches (115/65) 60 Burpees 20 Snatches (135/85) 40

Strength/Skill: Strict Press, 5 x 5, every 90 seconds progressively increase weight WOD: Partner AMRAP 20 mins Workout 1: Pull ups – 15 BF Sit

Strength/Skill: Deadlift, 5-3-3-1 reps, every 2 minutes Essentially finding a 5rm, 3rm and a 1rm WOD: Pyramid Chipper 75 Double Unders 50 Wall Balls (20/14)