4 / 1 / 2013

Pre – WOD
KnightsPTR Yoga
( 15 minutes )

“Recovery WOD”
Not For Time

3 Rounds
Row, 500m
40 Squats
30 Situps
20 Pushups
10 Pullups

3 / 30 / 2013

KnightsPTR Total
1 Rep Max, Back Squat
1 Rep Max, Strict Press
1 Rep Max, Deadlift

30 minute cap

3 / 29 / 2013

Open WOD 13.4

7 Minute Ladder
3 Clean & Jerk, 135 / 95
3 Toe to Bar
6 Clean & Jerk, 135 / 95
6 Toe to Bar
9….
9….
12….
12…. 

3 / 28 / 2013

Strength
Back Squat EMOM
6 x 3 @70%

12 minute Amrap
4 Strict Press, 75 / 55
8 SDHP, 75 / 55
12 Front Squats, 75 / 55 

3 / 27 / 2013

Pre – WOD
Row, 2 x 500m

5 Rounds
15 Burpee over Abmat
10 T2B’s
5 HSPU’s

20 minute cap 

3 / 26 / 2013

Happy Birthday Joe!!

Strength
Strict Press EMOM
5 x 2 @75%

Joe G’s B – Day WOD 

20 minute Amrap
3 Power Snatch, 145 / 100
26 Box Jumps, 24 / 20
32 Situps 

3 / 25 / 2013

Strength
Deadlift EMOM
5 x 2 @80%

7 Rounds
7 Deadlifts, 225 / 155
7 Pushups
Rest 1 minute
7 Rounds
5 Power Cleans, 135 / 95
15 Air Squats

20 minute cap 

3 / 23 / 2013

“Week in Review”

For Time
20 SDHP, 95 / 65
20 Front Squats, 95 / 65
20 Pullups
20 Box Jumps, 24 / 20
20 Power Snatch, 95 / 65
20 Wall Balls, 20 / 14
20 Double Unders
20 Burpees
20 Deadlifts, 95 / 65
20 Pushups
20 Hang Cleans, 95 / 65
20 Push Jerks, 95 / 65
200m Run

40 minute cap 

3 / 22 / 2013

Open WOD 13.3

12 minute Amrap
150 Wall Balls, 20 / 14
90 Double Unders
30 Muscle Ups 

3 / 21 / 2013

Strength
Push Jerk EMOM
5 x 3 @65%

4 Rounds
10 K Bell Snatches, 1.5 / 1
15 Burpee Box Jumps, 20″
30 Double Unders

20 minute cap