WOD 4/18/2014

April 18, 2014

Strength:

Front Squat: 6 × 4

Metcon:

5 RFT:

400 m Run
16 – DB Snatches

Finisher:

3 rds:

45 sec. Flutter Kicks
45 sec. Plank Hold
30 sec. Rest

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WOD 4/17/2014

April 17, 2014

Strength:

Push Press: 6 × 3

Metcon: For Time

4 rds:

15 – SDHP (KB)
50 – Double Unders

3 rds:

12 – OH Walking Lunges
12 – Box Jumps

2 rds:

30 – Sit Ups
12 – Toes 2 Bar

1 rd:

30 – Burpees

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WOD 4/16/2014

April 16, 2014

Strength:

Back Squat: 6 × 4

Metcon:

15 min. AMRAP:

20 – Goblet Squats
20 – Hollow Rocks
15 – Pull Ups
200 m Run

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WOD 4/15/2014

April 15, 2014

Strength:

Bench Press: 6 × 3

Metcon:

5 RFT:

15 – Box Jumps
12 – Push Press (115#/75#)
9 – Toes 2 Bar

Comments: 0

WOD 4/14/2014

April 14, 2014

Strength:

Deadlift: 7 × 3

Metcon:

4 min. AMRAP
2 min. AMRAP

- Wall Balls
——-Double Unders

- Row (cal.)
——-KB Swings

- Burpees
——-Double Unders

*For each couplet, the first movement is done for a 4 min. AMRAP, then the second movement for a 2 min. AMRAP. A total of 18 min.

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