WOD for 4/22/15

Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)

WOD 4/21/15

Skill:
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

WOD:
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Airdyne Bike for Calories
Minute 3 – 30 seconds of Ring Dips

Core:
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

WOD for 4/20/15

Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean
(pos. 1) + (pos. 2) + (pos. 3)

*Goal is to use the same or more weight than was used on April 6, 2015.

WOD:
For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
30 Dumbbell Burpee – Thrusters

WOD for 4/18/15

Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups

WOD for 4/17/15

Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

*Remember this one from April 1, 2015? Goal is to either go heavier today, or take two extra steps per set.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

*Goal is to establish today’s 5-RM.

Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111 tempo
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds