28
Apr
Monday, April 18 2016
| A. Tempo/Pause Back Squat 3 – 3 -3 – 3 -3 :03 down/:03 Hold |
| B. 15:00 Cap – 6 Rounds |
| 15 Slam Balls (30/20) |
| 1 Shuttle Run (5/10/15/20) |
| 1:00 REST |
| C. NFT – 3 x 20 Reverse Crunch (feet in rings/pull knee to ab) |
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16
Apr
Saturday, April 16 2016
| Team WOD |
| A. 3 Rounds: |
| 200 M Slug Run |
| 15 Sync Squats |
| 10 M Lunge Step |
| 10 sync GTOH |
| 10 M Lunge Step |
| 15 Sync Burpee over Slug |
| 200 Meter Group Sprint (w/out Slug) |
| 1:00 REST |
| B. Tug-of-War |
15
Apr
Friday, April 15 2016
| A. 6:00 EMOM – 1 Clean + 2 Jerk |
| B. 7:00 for Max Reps |
| 800 Meter Run, then max P. Clean (M:155/135/115,W:105/95/75) |
| REST 3:00 |
| C. 7:00 for Max Reps |
| 1000/800 Row, then max STOH |
| REST 3:00 |
| D. Seal Walk Relay |
14
Apr
Thursday, April 14 2016
| A. Front Squat 10 – 10 – 10 |
| B. 5 Rounds For Time: |
| 4 Ring Muscle Up |
| 8 Front Squat (135/95) |
| 12 Calorie Row |
| C. Accumulate 2:00 L Sit |
13
Apr
Wednesday, April 13 2016
| 25:00 AMRAP – Partner WOD – one work/one rest |
| A. Part One |
| 5 Strict Pull-ups |
| 10 Push-ups |
| B. Part Two |
| 15 KB Swings (24/16 kg) |
| C. Part Three |
| 10 Weighted Box Step-ups (Sandbag, alt legs) |
| 20 Meter Sandbag Shuttle Run (10m/back/20 meter/back) |
12
Apr
Tuesday, April 12 2016
| A. Work up to heavy 3 Rep Deadlift |
| B. OT:30 – 4:00 Each Movement (8 total each, then next move) |
| 3 Deadlift (80% of A) |
| 3-5 SHSPU |
| 20-30 Double Under (or :20 of attempts/singles) |
| 5-7 T2B |
11
Apr
Monday, April 11 2016
| Complete Work in the time limit, rest in remaining time: |
| 0-5:00 100 AB Mat Sit-ups |
| 5-10:00 80 WallBalls (20/14) |
| 10-15:00 60 Box Overs (24/20) |
| 15-20:00 40 DB Snatch (HAP, alt arms) |
| *score completed total reps (280 is perfect) |
9
Apr
Saturday, April 9 2016
| A. OT5:00 for 4 Rounds: |
| 400 Meter Run |
| 15 Front Squat (135/95) |
| 10 STOH |
| *Rest in any time remaining |
| B. 5:00 AMRAP |
| 10 Banded Forward + 10 Banded Backwards Walks |
| 10 Banded Side-Step each leg |