Thu WOD 4/21/16

StrengthIMG_4703
Back Squats
Work to a HEAVY 1

Then;

3 Sets x 2 Reps @ 90%

WOD
3 Rounds for time:
3 Legless Rope Climbs
25 Wall Balls (20/14)
4 Squat Cleans (225/135)

6:30pm KB WOD – Coach Meg

200 Russian KB Swings
*If you drop the KB, 5 Strict Pull-up Penalty

Thu WOD 4/14/16

Strength Deadlift Work to a HEAVY 4 Then; 3 Sets x 2 Reps @ 90% of HEAVY 4 NOT TnG WOD 50 Pistols (25 each leg) 50 Burpees 50 SDHP (95/65) 50 GHD Sit-ups 50 Calorie Row 6:30pm – KB WOD – Coach Meg 8 Minute AMRAP: Sled Push 10 Double KB Swings Rest 2 Minutes…

Thu WOD 4/7/16

5:00am, Noon, 5:30pm Strength Hang High Pull (Clean) 3 Sets x 3 Reps As HEAVY as Possible WOD 12 Minute AMRAP: 2 Snatches (175/115) 10 T2B 30 Double-Unders 6:30pm – KB WOD – Coach Meg 10 Minute AMRAP Alternating KB Snatches Front Squats KB Push-ups then; Partner Prowler Push 250m Farmer Carry 7:30pm – MoYo…

Thu WOD 3/31/16

5:00am, Noon, 5:30pm Strength Full Snatches 3 Sets x 4 Reps As HEAVY As Possible WOD 5 Rounds, 60 Seconds Max Reps Each of: Row for Meters OHS (95/65) KBS (70/55) Rest 6:30pm – KB WOD – Coach Meg Strength KB Back Squats KB WOD 3 Rounds for Time: 25 Hand-to-Hand Swings 25 High Pulls 7:30pm…