Tuesday 4/22/14

SKILL/SPEED:
4x400m run OT3M (every min on the Third Mintute)

Notes: Your goal is to finish each 400m run under 3 min.( 1 min. rest btw rds.)

WOD:

For Time:
21-15-9
OHS 95/65#
Pull-ups

*Each time you drop the bar its a 5 Burpee Penalty on the Spot.
*Rest as needed but if you rest more then 60 sec =5 Burpee Penalty before you can pick the bar up.


Monday 4/21/14

OLY/Strength:

Clean Complex:
3 rounds of the following complex…
5 Deadlifts – 3 Hang Squat Cleans –1 Split Jerk or Push Jerk – Heaviest Possible, Rest 90 sec. btwn rounds
Notes: Complex is to be performed unbroken.

WOD:
18 MINUTE AMRAP of-

4 Power Cleans 135/95#
24 Double Unders ( Scale= 12 DU Attempts or beginners 3:1 singles)
10 Sit-Ups


Saturday 4/19/14

Hero WOD of your choice or
Partner WOD

3 rounds of 15 reps per person per movement

(note that only 1 person can be doing a movement at a time – you cannot move to next exercise until both partners have completed the exercise set)

Overhead Squats with 105/75#
Toes to Bar
25#/20# Ball Slams
24/20″ Box Jumps


Tuesday 4/15/14

OLY/Strength:

20 min to achieve a new 1 Rep Max Deadlift

WOD:
Tabata Row (cal.)
1 min Rest
Tabata Squat
1 min Rest
Tabata Pull-Ups
1 min Rest
Tabata Push-Ups
1 min Rest
Tabata Sit-Ups

Notes: Tabata = 8 rounds, 20sec of work..followed by 10 sec rest.
Scored: Lowest number of reps preformed in each movement.