WOD 4/29/2016

"Tommy V"

115# thruster, 21 reps
Rope climb, 12 ascents
115# thruster, 15 reps
Rope climb, 9 ascents
115# thruster, 9 reps
Rope climb, 6 ascents

WOD 4/28/2016

4 4-minute rounds of:

15 wall ball shots, 20-lb. ball to 12-foot target (higher than your normal height)
30 medicine ball cleans, 20-lb. ball
Row for max calories

Rest 3 minutes between rounds.

WOD 4/27/2016

Shoulder press 3-3-3-3-3-3-3

WOD 4/26/2016

Masters Qualifier Event 3

Complete AMRAP in 15 minutes of:

55 double-unders
15 chest-to-bar pull-ups
155# hang power cleans, 5 reps (use a weight at or slightly heavier than your 1 rep shoulder press)

WOD 4/25/2016

20 Minute AMRAP of:

200M farmers carry, use heavy dumbbells
100M walking lunges
50M handstand walk (sub with 60 sec handstand hold)

WOD 4/22/2016

With  a continuously running clock complete 5 thrusters every minute.

From 0:00 to 5:00 use 75lb./55lb. (Lighter than Fran weight)
From 5:00 to 10:00 use 95# (or Fran weight)
From 10:00 to 15:00 use 115#

Continue adding 10-20 lbs every 5 minutes for as long as possible.  Note the total number of reps completed.

WOD 4/21/2016

"Taylor"

4 rounds for time of:

Run 400M
5 Burpee muscle-ups

WOD 4/20/2016

Overhead squat 1-1-1-1-1

Front squat 1-1-1-1-1

Back squat 1-1-1-1-1

WOD 4/19/2016

Complete 20 minute AMRAP of:

10 L pull-ups
10 handstand push-ups
20 hip extensions

WOD 4/18/2016

10 minute AMRAP of:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push press

WOD 4/15/2016

20 minute AMRAP of:

2 rope climbs
10 ring dips
20 GHD sit-ups

WOD 4/14/2016

"Maupin"

4 rounds:

800 M run
49 push-ups
49 sit-ups
49 squats

WOD 4/13/2016

Clean and Jerk 1-1-1-1-1-1-1

WOD 4/12/2016

"Death by Pull-ups"

Then: Skill work

WOD 4/11/2016 "Jessica"

Jessica's Chipper

For time:

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

WOD 4/8/2016

3 Rounds of:

20 strict ring dips
20 strict chest-to-bar pull-ups
10 barbell turkish get-ups, 75#

WOD 4/7/2016

"Robbie"

25 minute AMRAP

8 freestanding handstand push-ups
15ft L-sit rope climb

Then,

Row 2000M

WOD 4/6/2016

"Grace" or "Isabel"

"Grace"

135# clean and jerk

or

"Isabel"

Snatch, 30 reps

WOD 4/5/2016

20 minute AMRAP of:

Run 400M
20 GHD sit-ups
10 Overhead squats, 95# (Fran weight RX'd)

WOD 4/4/2016

For time:

55 handstand push-ups
55 calorie row
55 wall ball shots
55 deadlifts

WOD 4/1/2016

Overhead squat 1-1-1-1-1-1-1