3 April 2015
WOD
EMOM 15:
Min 1: Row Easy
Min 2: Row 15 seconds over 2k Pace
Min 3: Row 10 seconds over 2k Pace
Min 4: Row 5 seconds over 2k Pace
Min 5: Row at 2K pace
WOD
EMOM 15:
Min 1: Row Easy
Min 2: Row 15 seconds over 2k Pace
Min 3: Row 10 seconds over 2k Pace
Min 4: Row 5 seconds over 2k Pace
Min 5: Row at 2K pace
Skill
Broad Jumps
Strength
4 rounds for time of:
25-foot overhead walking lunge
25- GHD sit-ups
On Ramp/L1: scaled
L2: 115/95#
L3: 135/115#
WOD
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible
Skill
On Ramp/L1: 5 x 2 strict pull ups
L2/3: 5 x 1 weighted pull ups, increasing in weight
WOD
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Same all levels, scale as needed
Strength
5×3 Back Squat, climbing in weight
WOD
3x400m run for time
approximately equal work to rest
WOD
15.5!
+associated skill work
Skill/Warm Up
Speed Ladders
Chest to Bar Pull Ups / Ring Row
WOD
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)
Strength
4 sets of
4 Front Squat rack weight then go directly in 8 BS with same weight, ascending
Rest as needed between sets
Skill
Alternating Tabata Hollow Hold (from bar), flexed arm hang, handstand, and L hold hanging or supported
WOD
EMOM 20
Odd-5 HRPU+5 Kettlebell Swings
Even- 6 Shoulder to Overhead
On Ramp/L1: Choose weights
L2: 135/95#
L3: 155/115#
**Photo compliments of Tess White
Skill
Running Drills
Single Leg Deadlifts
4RFT
Run 200 with Medicine Ball
10 Hang Power Snatch
20 Double Unders
10 Pullups
On Ramp: AMRAP 10 of 200m run, 10 HPS scaled, 20 S/U’s, 10 ring rows
L1: movements scaled
L2: 20/14# medicine ball, 95/65#
L3: 20/14# medicine ball, 115/105#
**photo compliments of Jessica Grigg