5 / 1 / 2013

Strength
Bench Press EMOM
5 x 2 @75%

12 Minute EMOM
Even Min: Jump Overs
Odd Min: Swings

Level One
8 Box Jump Overs, 24 / 20
8 K Bell Swings, 1.5 / 1

Level Two
10 Box Jump Overs, 30 / 24
10 K Bell Swings, 2 / 1.5

4 / 30 / 2013

 

Happy Birthday Marv (left)!!!

Strength
Back Squat
Set new 1RM

Marvin’s B – Day WOD
4 Rounds
30 Deadlifts, 135 / 95
38 Situps

4 / 29 / 2013

Strength
High Hang Power Snatch
EMOM 7 x 2 @75%

3 Rounds
*Max Rep Hang Power Snatch, 105 / 65
Rest 30 seconds
*Max Rep Wall Balls, 20 / 14
Rest 30 seconds

*When the bar / ball is dropped begin the 30 second rest period.

Score is total reps for both movements across all 3 rounds.

4 / 27 / 2013

“Loredo”
6 Rounds
24 Squats
24 Pushups
24 Lunges
Run, 400m

4 / 26 / 2013

Pre – WOD
Row, 500m

Team Chipper
Each team member must complete
1 round.

For Time
30 GHD’s
30 Back Squats, 95 / 65
30 Power Snatches, 95 / 65
30 Box Jumps, 24 / 20
30 SDHP, 95 / 65

4 / 25 / 2013

Strength
Push Press EMOM
5 x 3 (From the Floor)

5 Rounds
1 Squat Clean, 145 / 100
2 Power Cleans, 145 / 100
3 Hang Cleans, 145 / 100
4 Push Jerks, 145 / 100
Run, 100m

After 5 Rounds, Rest 2 minutes
Then repeat 5 more rounds

4 / 24 / 2013

Strength
Strict Pullup EMOM
6 x 4

20 minute Amrap
5 Weighted Pullups
10 Deficit Pushups
15 Wall Balls, 20 / 14

4 / 23 / 2013

Strength
Snatch EMOM
7 x 1

Isabel
For Time
30 Snatches, 135 / 95

4 / 22 / 2013

Strength
Front Squat EMOM
5 x 3 (from the floor)

4 Rounds of Max Reps
1 Min Thrusters, 135 / 95
1 Min Burpees
1 Min Deadlifts, 135 / 95
1 Min Situps
1 Min Rest

4 / 20 / 2013

“Hell – en”
For Time
Run, 1200m
63 K Bell Swings, 1.5 / 1
36 Pullups
Run, 800m
42 K Bell Swings
24 Pullups
Run, 400m
21 K Bell Swings
12 Pullups