WOD 04.30.2016 Saturday

WOD

15 min AMRAP

  • 55 Double Unders (2:1 singles)
  • 15 C2B
  • 5 Hang Power Cleans, 155/105#
Core/Accessory

4 Rounds

  • :20 Hollow Hold
  • 7 Strict T2B

WOD 04.29.2016 Friday

Strength

Snatch Pull + Hang Snatch (at knee)

  • 1RM x (1+1)
  • 95% x (1+1)
  • 90% x (1+1)
WOD

For time:

  • 55 Bar Facing Burpees
  • 34 OHS, 95/65#
  • 21 Muscle-ups

WOD 04.28.2016 Thursday

WOD

2 Rounds of 2 rounds, for time

  • 30 Cal Row
  • 25 Wallball, 20/14# to 9′
  • 20 GHD
  • 15 Box Jump Overs, 24″/20″

Rest 5:00 b/t rounds

* This is 4 rounds total, you will go through the 2 rounds, rest 5:00 and perform another 2 rounds

ROMWOD

WOD 04.27.2016 Wednesday

Strength
  • Bench Press – 6 x 5 (70%)
  • One Arm DumbBell Row – 3 x 8

WOD
For time

  • 60/45 Cal Bike

then…

5 rounds

  • 100′ Farmer Carry w/ 70/53# kettlebells
  • 20 Push-ups