WOD
Wednesday 01.04.2017
WDO | Wednesday 01.04.2017
Performance
Power Clean
10 x 2
These are touch and go, for a heavy double
WOD
400m Run
15 Power Clean 155/105
400m Run
10 Power Clean
400m Run
5 Power Clean
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Performance
Power Clean
10 x 2
These are touch and go, for a heavy double
WOD
400m Run
15 Power Clean 155/105
400m Run
10 Power Clean
400m Run
5 Power Clean
Performance / Fitness
15 minutes work gymnastics movement of choice
WOD
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
Performance / Fitness
4 sets
Deadlift X 8
Shoulder Press X 6
WOD
For time
Row 1000m
150 Dubs
30 HSPU
Modify
60 Jumping Lunges for Dubs
DB Strict Press for HSPU
Performance
For time
30 OHS 135/95
500m Row
30 Lat Over-the-bar Burpees
500m Row
30 Shoulder to Overhead 135/95
500m Row
Cash-out 3 RNDS
1:00 Plank
Farmers carry 2 lengths of floor
Performance
20 min
Build to 1RM
Clean and Jerk
WOD
Teams of 2
AMRAP 9
3 Power Clean 155/105
6 Front Squat 155/105
9 Push-ups
Performance / Fitness
AMRAP 30
Teams of 2, 1 working at a time
100 Slamballs
100 Burpee Box Jumps
100 Thrusters 45/35
Performance
Back Squat
4 x 5 @ 80%+
WOD
5:00 clock
Row 500/425
50 KB Swings
Max Burpees
Rest 5:00 , complete 2 sets
*Score = Burpees
Endurance
Teams of 2
Row 3K
WOD
“Filthy Fifty”
Box Jumps 24/20
Jumping Pull-ups
KB Swing
Walking Lunge
K2E
Push Press 45/35
Superman
Wallballs
Burpees
Dubs
Performance
Front squat
5×2 (climbing)
WOD
EMOM 24
1- 5 Thruster (heavy)
2- 8 Strict Pull-up
3- 15 Box Jump Over 24/20
*9am class substitute Thruster with HEAVY Wallball