Monday 4/14/14
WOD 15-12-9 Reps: Front Squat (135#/95#) HSPU Rest 3 mins 15-12-9 Reps: Power Clean (155#/105#) Burpees Rest 3 mins 15-12-9 Reps: Deadlift (185#/125#) Wallballs (20#/14#)
Friday 4/11/14
WOD Nancy 5 rounds 400-meter run 15 OHS (95/65)
Thursday 4/10/14
WOD EMOM 20 Min Odd: Row Calories 20/15 Even: 15 Burpees
Wednesday 4/9/14
Strength Find 1 rep max Back Squat WOD 5 Rounds 25 Wall Ball 50 Double Under
Tuesday 4/8/14
WOD For Time: 15 Bar Muscle Ups 20 Clean and Jerk 135/95 Row 2k
Monday 4/7/14
WOD 50 Double-unders 21 KB Swings 24/16kg 21 HSPU 50 Double-unders 15 KB Swings 24/16kg 15 HSPU 50 Double-unders 9 KB Swings 24/16kg 9 HSPU
Friday 4/4/14
WOD Three rounds of: 3 Minutes Burpee 2 Minutes Toes-to-bar 1 Minute Alternating Leg Pistols Rest 1 Minute Between Rounds.
Thursday 4/3/14
WOD 10 Min EMOM 3 Squat Cleans 185/115 3 Defecit HSPU
Wednesday 4/2/14
Strength Max of Clean complex: from hip, hang clean and full clean. Don't drop the bar. WOD 5 rounds of: 5 Snatches 155/105# 10 Burpees 15 Box Jumps 24/20″
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