WOD 05.01.2015 Friday

WOD

Tillman

7 Rounds

  • 7 Deadlifts (315/220#)
  • 200m Sprint
  • 15 Pull-Ups
  • 45 Second rest
Core/Accessory

:20/:10 x 16 Alternating

  • Handstand Hold
  • L-Sit

WOD 04.30.2015 Thursday

Strength

5 Rounds of 1 Snatch Push Press + 3 Overhead Squats
* Start at 70% and work up to heaviest as possible

WOD

Nancy
5 rounds

  • 400m run
  • 15 overhead squats (95/45#)
Core/Accessory
  • 3 x 30 GHD Sit-ups
  • 3 x 20 Hip Extensions

WOD 04.29.2015 Wednesday

Partner WOD

7 min AMRAP

  • 50¬†Toes-to-bars
  • Max effort Wall Balls, 20/14#

Rest 2 minutes, then…

7 min AMRAP

  • 50 Kettlebell Swings, 70/53#
  • Max effort Burpees to 6″ target

Rest 2 minutes, then…

7 min AMRAP

  • 50 Box Jumps, 30″/24″
  • Max Effort High Butcher Sled Push, 180/90#
Extra Credit

10 min EMOM
3 Muscle-ups

WOD 04.28.2015 Tuesday

WOD

Triple 3

For time:

  • Row 3,000 meters
  • 300 double-unders
  • Run 3 miles

* Scale #1 = 1/2 task (1,500 meter row + 150 doubles + 2400 meter run)
** Scale #2 = 3 Rounds: 500 meter row + 100 singles + 600 meter run