WOD 4/30/2015 ("Angie")

"Angie"

For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

WOD 4/29/2015

3 rounds for time of:

200 M Farmers carry (use 10#, 15#, or 25# plates)
150 M Overhead carry with plates together (20#, 30#, or 50#)- 5 Burpee penalty for resting
50 M Walking Lunge with Plates overhead
Run 200 M

WOD 4/28/2015

3 minute AMRAP of:

5 Power cleans (65#/95#)
5 Push-ups
5 Hollow Roll
Rest 1 minute

1 minute Back squats (65#/95#)
Rest 1 minute

3 minute AMRAP of:

5 clean and jerks (65#/95#)
5 Burpees
5 sit-ups
Rest 1 minute

1 minute of Back Squats (65#/95#)
Rest 1 minute

3 minute AMRAP of:

5 thrusters (65#/95#)
5 box jumps
5 pull-ups

Rest 1 minute
1 minute of Back squats (65#/95#)

WOD 4/27/2015

"Willy"

3 rounds for time of:

Run 800 M
225# front squat, 5 reps
Run 200 M
11 Chest to bar pull-ups
Run 400 M
12 Kettlebell swings, 2 pood

(Compare to 11/27/2013)

WOD 4/24/2014 (2015 Masters Qualifier Event 4)

2015 Masters Qualifier Event 4

21-15-9 reps for time of:

225# deadlifts
24-in Box jump
Handstand push-ups

WOD 4/23/2015

Throw-back Thursday

With a 15 minute continuous running clock complete AMRAP of each:

Double-unders, 1 minute
Kettlebell swings, 2 minutes
Wallball shots, 3 minutes
Burpees, 4 minutes
Turkish Get-ups, 5 minutes

(Compare to 4/23/2014)

WOD 4/22/2015 (Shoulder Max of choice)

Your choice, pick one shoulder movement (work to 1 rep max):

Shoulder Press/Push Press/Push Jerk/Split Jerk 5-5-3-3-3-1-1-1-1-1

Then:

Play around with Handstand Holds and mobilize to improve the overhead position

WOD 4/21/2015

For time:

20 burpees
135# hang squat snatch, 20 reps
20 bar muscle-ups
135# hang squat snatch, 20 reps
20 burpees

WOD 4/20/2015

Front Squat 3-3-3-3-3

Then:

5 rounds for time of:

95 # squat cleans, 10 reps
30-second L-sit hold
95# squat cleans, 10 reps
60-second hang from pull-up bar

WOD 4/17/2015

2011 Regional Event 1

For time:

Run 1000M
30 Handstand push-ups
Row 1000M

WOD 4/16/2015

3 Rounds for time of:

400M run
50 sit-ups
50 back extensions
50 ring dips
50 Dead lifts (25% of max)

WOD 4/15/2015

Power clean 5-5-3-3-3-1-1-1-1-1

Then:

5 rounds:

AMRAP 3 minutes of:
3 Power cleans
6 Hand release push-ups
9 Squats

Rest 1 minute between each AMRAP

WOD 4/14/2015

Shoulder Press 5-5-3-3-3-1-1-1-1-1

Then:

5 Rounds for time of:

350 Meter Run
50 Meter walking lunges

WOD 4/13/2015

20 minute AMRAP of:

Run 400M
8 bar kips
10 pistol Squats
20 Hollow Rocks
30 Double-unders

WOD 4/10/2015 (A Chipper for Jess)

Jessica's Chipper

For time:

31 Box jump overs (24"/20")
31 Deadlifts- 95#/65#
31 Knees to Elbows
31 Jumping lunges (scale with regular walking lunge steps)
31 Ground to Overhead- 95#/65#
31 Pull-ups
Run 400M

This one is for Jessica Lepack.  Happy Birthday (Saturday), hope you enjoy this chipper!
Can you guess how old she is?

WOD 4/9/2015

Back Squat 5-5-5-5-5

then:

4 rounds for time of:

95# Sumo-deadlift high pulls- 10 reps
95# Push presses- 10 reps
95# Back Squats, 20 reps

WOD 4/8/2015

Hang Power Clean 5-5-3-3-3-1-1-1-1-1

then:

100 hang power cleans for time ( 5 Burpees for every time you rest or bar comes to the floor).

(Compare to 5/21/2014)

WOD 4/7/2015 "Fight Gone Bad"

"Fight Gone Bad"

3 rounds of:

Wallball shots
Sumo Deadlift high pull, 75#
Box jump, 20 in
Push press, 75#
Row (calories)

Five minute round (one minute each exercise) with 1 minute rest between rounds.

(Compare to 9/26/2014)

WOD 4/6/2015

Back Squat 5-5-5-5-5

Then:

Complete AMRAP in 4 minutes of:

10 Kettlebell swings
10 hand release push-ups
10 box jumps

Rest 2:00

Complete AMRAP in 3 minutes of:

10 Kettlebell swings
10 hand release push-ups
10 box jumps

Rest 2:00

Complete AMRAP in 2 minutes of:

10 Kettlebell swings
10 hand release push-ups
10 box jumps

WOD 4/3/2015

Sumo deadlift 5-5-3-3-3-1-1-1-1-1

then:

15 minute AMRAP of:

10 dumbbell or KB Ground to overhead (alternating arms)
200M run
10 hand release Push-ups
200M run
10 pull-ups

WOD 4/2/2015

Three Rounds for time of:

400M Run
21 hang power cleans 115#/75#
12 Bar facing Burpees

then:

Split Jerk 5-5-3-3-3-1-1-1-1-1

WOD 4/1/2015

Hang Power Snatch 5-5-3-3-3-1-1-1-1-1

12 minute AMRAP of:

1 Squat Snatch (start at 60% of max, increase 5-10 pounds every 5 rounds)
3 toes to bar
5 box jumps