Apr 2014 18

Tip-Top0

Posted In WOD

Tip-Top

4 Rounds:
200m Run
10 DL (225/135)
20 Box Jumps
Rest 2 Minutes

Travel WOD:
4 Rounds
200m Run
10 DB DL
20 Push-Ups

Apr 2014 17

No Love1

Posted In WOD

“No Love”

3 Rope Climbs (5 Progressions)
9 Squat Snatch (135/95)
3 Rope Climbs
7 Squat Snatch (135/95)
3 Rope Climbs
5 Squat Snatch (135/105)

You may Power Snatch the weight and then OHS it if you cannot squat snatch

Travel WOD:

5 Rounds
30 Squats
30 Chair Dips
30 Sit-Ups

Apr 2014 16

Happy Happy3

Posted In WOD

“Happy Happy”

10 Minute AMRAP

5 Ground To Overhead (205/135)
10 Ground To Overhead (185/125
15 Ground To Overhead (155/105)
20 Ground To Overhead (115/75)

One bar. Switch your weights out as fast as possible.

Rest 5 Minutes, Then For Time:

400m Run
40 Slam Balls (20/10)
20 Ring Dips
20 Slam Ball Sit-Ups
40 KB Swings (55/45)

Travel WOD:
3 Minute AMRAP
5 Push-Ups
5 Sit-Ups

1 Minute Rest

5 Minute AMRAP
10 Jumping Lunges
10 Air Squats

1 Minute Rest

7 Minute AMRAP
15 Hollow-Rocks
15 Supermans

Apr 2014 15

Dairy Air2

Posted In WOD

Strength: Find Your 1 RM Power Clean (20 Minutes)

“Dairy Air”

30 SDHP (95/65)
30 Burpees
30 Pull-Ups
30 Lunges (45/25# plate OH) (L+R = 2 reps)

Travel WOD:
30 Air Squats
30 Burpees
30 DB Power Cleans
30 DB Lunges

Apr 2014 14

3 Person Team WODComments Off

Posted In WOD

3 Person Team WOD:
1500m Row (500m Each)
100 HSPU (100 HR Push-Ups)
100 TTB
100 S2OH (115/75)
100 Box Jumps (24/20)
100 Sit-Ups
100 DU’s (300 Singles)

Split Reps Evenly (as possible) 33/33/34

Apr 2014 10

Tater Tots2

Posted In WOD

“Tater Tots”

20 Minute AMRAP:
10 Push-Ups
10 KB Swings (55/35)
10 Box Jumps (24/20) (Step-Ups/Down allowed for RX)

Apr 2014 09

Locked Fingers High FiveComments Off

Posted In WOD

Strength:
Find your 1 RM Power or Squat Snatch: 20 Minutes

WOD:
Locked Fingers High Five

5 Rounds:
5 Power or Squat Snatch (135/95)
5 C2B Pull-Ups
5 Burpees

Apr 2014 08

Warm-Up:
3 Rounds
Samson Stretch (15-30 seconds)
10 Overhead Squat w/PVC
10 Sit-up
10 Superman’s
10 Pull-ups
5 Ring Dips

Diane:
21-15-9
DL (225/155)
HSPU (Ring Push-Ups)

Use The Remainder Of Class To Work On A Skill

Travel WOD:
21-15-9
DB DL
HSPU
100m Run

Apr 2014 07

Blame The DJ2

Posted In WOD

2 Person Partner WOD
“Blame the DJ”

3 Rounds
400m Sprint (200m Each)
30 S2OH (115/75)
400m Sprint (200m Each)
30 Back Squats (115/75)
400m Sprint (200m Each)
30 Thrusters (115/75)

Run Together & Split The Reps Evenly

Travel WOD: 3 Rounds

200m Run: 30 Push-Ups

200m Run: 30 Air Squats

200m Run: 15 DB Thrusters

Apr 2014 04

Brojangles1

Posted In WOD

Strength: Front Squat
5-3-1-1-1

“Brojangles”
21-15-9
Front Squats (165/115)
Ring Dips

Travel WOD:
50-40-30-20-10
Air Squats
Push-Ups

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