(240) 317-5303

3 May 2014

Strength
EMOM 10

1 Clean Pull

1 Squat Clean

1 Front Squat

at 60% 1RM Squat Clean

1 May 2014

Strength
1-3 sets Max Ring Support Hold
1-3 sets of max pull ups

WOD
15min AMRAP
40’ shuttle sprint (out and back)
5 C2B pull ups
10 sit ups

L3: 10 C2B

30 April 2014

Strength
Bench Press
8 sets of 2

WOD
Tabata Something Else

Tabata Pull Ups
1 min rest
Tabata Push Ups
1 min rest
Tabata Sit Ups
1 min rest
Tabata Air Squats

29 April 2014

WOD
60 burpees for time, 6” target
EMOM 1 Curtis P

L1: 70% 1RM Push Press
L2: 95/65
L3: 135/95

28 April 2014

Strength
Deficit Deadlift
7 sets of 3

WOD
Sled Push, then
21-15-9
BAir Squats
KB Swing
Abmat Sit Up

L1: 90/45# sled, choose KB weight
L2: 135/90#, 53/35# KB
L3: 180/135#, 53/35# KB

2 May 2014

Strength
Snatch Complex 1
Repeat from 4/22!

Girl WOD
Karen

L1: Choose Ball Weight
L2/3: 20/14# Wall Ball

26 April 2014

WOD
Travis Manion Memorial WOD

https://www.eventbrite.com/e/travis-manion-wod-nationwide-tickets-10943808225?team_token=653377-30p68

7 RFT

400m Run

29 Back Squat

25 April 2014

WOD 
0:00
10 Deadlift
10 Pull Ups
10 Wall Ball
3:00
12 Deadlift
12 Pull Up
12 Wall Ball
6:00
14 Deadlift
14 Pull Up
14 Wall Ball
9:00
16 Deadlift
16 Pull Up
16 Wall Ball
12:00
18 Deadlift
18 Pull Up
18 Wall Ball
15:00
20 Deadlift
20 Pull Up
20 Wall Ball

L1: 50% 1RM Deadlift, choose WB weight/height
L2: 175/115, 20/14 WB with 10/9’ target, 53/35# KB
L3: 205/135, 20/14 WB with 10/9’ target, 53/35# KB

24 April 2014

Skill
L1 only: rope climb skill work 10 mins

WOD
L2/3
1K row
25 T2B
400m run
10 rope climbs
(there may be some wait for ropes, so you can have them split up their 10 and do some after row/T2B as well, however, since only 6 can go in a heat and they will finish the run at different times, the wait shouldn’t be too bad)

L1
500m row
25 T2B
200m run
1 rope climb

23 April 2014

Strength
Push Jerk from Rack 
8 sets of 2
working up to a 2RM

WOD

AMRAP 20

Alternate w/partner (rest while partner works, scored individually)
40yd sprint
5 hand release push ups
40yd sprint (outside from concrete to white dots or can be measured using orange wheel inside for inclement weather)
score = total rounds completed individually