28
Apr
Thursday, April 28 2016
| A. 6:00 TGU (technique, not speed, 3:00 per side) |
| B. 5:00 – 30 One-Leg Box Jumps (15/15) |
| C. 3 Rounds for time: |
| 25 Box Jumps (24/20) |
| 25 Kettlebell Swings (24/16kg) |
| 25 Push Ups |
| D. NFT – 50 Hollow Rocks |
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28
Apr
Wed, April 27 2016
| A. OTM 7:00 1 Power Clean + 2 Front Squat + 3 STOH |
| B. For Time: |
| 800 Meter Run |
| 25 C2B Pull-ups |
| 50 Front Squats (135/115/95 – 95/75/65) |
| 25 STOH |
| 800 Run |
| C. Accumulate 3:00 Plank (unbroken if possible) |
28
Apr
Tuesday, April 26 2016
| A. Work up to Heavy Deadlift Single for the day |
| B. For Time, 25:00 Cap: |
| 2 Rounds: |
| 300 Meter Row |
| 10 Deadlifts (M-275/225/185…W-185/155/125) |
| 1:00 REST |
| 2 Rounds: |
| 300 Meter Row |
| 15 T2B |
| 1:00 REST |
| 2 Rounds: |
| 300 Meter Row |
| 5 Wall Walks |
28
Apr
Monday, April 25 2016
| Masters WOD #4 – 20:00 CAP |
| 55 Bar Facing Burpee |
| 34 OHS (95/65) |
| 21 Ring Muscle Ups (MOD: 21 Ring Row+21 Ring Dip) |
| * Any modifications: after finish, cut reps in 1/2 & repeat until cap |
28
Apr
Friday, April 20 2016
| For Time: |
| 800 Run |
| 600 Run |
| 400 Run |
| 200 Run |
| *after each run, complete one round: |
| 20 M Bear Crawl |
| 40 M OH Carry (KB/DB) |
| 40 M Farmer Carry |
| 20 Pistols (10/10, alt legs) |
28
Apr
Thursday, April 20 2016
| A. Movement Review – DL/HPC/PJ |
| B. OT4:00 for 20:00 |
| 18/15 cal Row |
| 12 Deadlift (155/105) |
| 9 HPC |
| 6 Push Jerk |
28
Apr
Wed, April 19 2016
| A. Power Snatch tech – work up to wod weight |
| B. 14:00 Increasing Ladder |
| 1, 2, 3, 4….Snatch (135/95) |
| *after each set complete 1 Rounds of “Cindy” |
| C. 500 Meter Row Cooldown |
28
Apr
Tuesday, April 19 2016
| A. DB BOR 5 – 5 – 5 – 5 – 5 (ea arm) |
| B. 9:00 AMRAP |
| 50 GHD Sit-ups (75 Ab Mat) |
| 50 Burpee Box Jumps |
| *Max T2B in any time remaining |
| C. 4:00 EMOM – :40 Alt b/t side and delt plate raise |
| D. NFT – 2 x 20 GHD Hip ext (superman with :02 pause) |