WOD

4.15.14

WOD 4.15.14
Strength:
Back Squat
1×10@60%
1×8@70%
1×6@75%
1×4@80%
Then
Front Squat
1×5@60%
1×5@70%
1×5@70%
1×5@70%
Metcon:
Five 3 minute intervals with a one minute rest in­between200M run, remainder of 3 minute max effort burpees.
Photo: WOD 4.15.14<br />
Strength:<br />
Back Squat<br />
1x10@60%<br />
1x8@70%<br />
1x6@75%<br />
1x4@80%<br />
Then<br />
Front Squat<br />
1x5@60%<br />
1x5@70%<br />
1x5@70%<br />
1x5@70%<br />
Metcon:<br />
Five 3 minute intervals with a one minute rest in­between200M run, remainder of 3 minute max effort burpees.
Posted in WOD

4.14.14

Last day of Total Week!
4.14.14
Strength:
30 Ring Dips For Time OR
30 MU for Time

Metcon:“Big Barn Baseline”
200m Run
3 Rounds
5 pull­ups
10 push­ups
15 MedBall Cleans
20 Abmat Sit­ups
200m Run

Photo: Last day of Total Week!<br />
4.14.14<br />
Strength:<br />
30 Ring Dips For Time OR<br />
30 MU for Time</p>
<p>Metcon:“Big Barn Baseline”<br />
200m Run<br />
3 Rounds<br />
5 pull­ups<br />
10 push­ups<br />
15 MedBall Cleans<br />
20 Abmat Sit­ups<br />
200m Run

Posted in WOD

4.8.14

Blake Bar Muscle up

More total week -

3 Attempts Max Consecutive Double Unders

Max Height Box Jump

2 Attempts ME Pull-ups

3 Minutes

AMRAP  HSPU

4 Minutes AMRAP Games Standard Burpees open hips on top of 45 lb plate

Posted in WOD
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