WOD 4/22/11

21-15-9
OH squat 95/65
pullup

WOD 4/20/11

"Fight Gone Bad"
3 Rounds for max rep of each:
1min wall ball
1min SDHP 75/55
1min box jump
1min push press 75/55
1min Cal row
1min rest

WOD 4/19/11

5 Rounds
10 Power Clean 135/95
20 Situp
30 Double Under

Coaches WOD
7x3 Split jerk @ 78%: 205
3x10 Ring HSPU-Unbroken
3x10 HSPU- Unbroken

WOD 4/18/11

AMRAP 10min
60 Bar facing burpee
30 OH Squat 120/90
10 Muscle up

Coaches WOD
6:30am
AMRAP Double Under in 30sec: X 90 sec rest. 61,65,67,66,65
Toes 2 Bar 3x20. Rest 90 b/w sets
Row: 10x100m Sprint: 60sec rest b/w sets

3:00
10x3 Front Squat @78%: 215. Rest 2 min b/w sets
then
3 Rounds X 3: 3min rest
7 Squat Clean 135
14 pullup
21 Double Under.
2:55, 3:18, 3:23.....All Rounds Unbroken

WOD 4/15/11

"KAREN"
For time:
150 Wall Ball

WOD 4/14/11

30 Burpee
30 Ring Dip
30 Situps
30 Box Jump 24"
30 Pullup

WOD 4/13/11

AMRAP 12min
20 Ball Slam
10 Deadlift 225/155

WOD 4/8/11

Amrap 15min
10 Thruster 95/65
20 kb swing 53/35
150m run
* If you are doing March of Dimes Throwdown this weekend I want you to rest Friday.
* No class Saturday! We will be at North River Christian School parking lot for March of Dimes Throwdown

WOD 4/7/11

4 Rounds
15 SDLHP 95/65
15 Knee to Elbows
20 Box Jump 20"

WOD 4/6/11

WOD 4/6/11
AMRAP 12 min
10 pullup
10 burpee
20 Double Under

WOD 4/5/11

3 Rounds
2min Max Cal row
1min rest
2min max kb swing 53/35
1min rest

WOD 4/4/11

25-20-15-10-5
Push Press 115/85
50-40-30-20-10
Situp

Coaches WOD
AM
ROW:
10min @65% (2:15/500m)
-
3 Sets
1min Hold @ 1:55/500m
1min Hold @ 1:45/500m
1min Hold @ 1:35/500m
-
10min @65% (2:15/500m)

PM
10x3 Back squat @ 78%: 260
3x3 Hang clean: 230
4 Sets Max rep Muscle Up: 20, 11, 10, 10