Picture
24 April 2014
Skill/Strength:
      OH Squat 5x5 @ 70-75%

WOD:...
   EMOTM for 20:00
      100m Sprint- opposing minute:
Snatch (full or power) 3 reps @ 75-80%


CASH-OUT:
    Three sets, not for time, of:
        50 Double-Unders
         => :30 L-Sit
        10-15 Ring Dips


 
 
Picture
23 April 2014
Skill/Strength:
      Mobility

WOD:...
      10 Push-Press 95/65
      10 Front Squats 95/65
  4:00 AMRAP
Rest 2:00
      10 KB Snatches 53/35
      10 Box jump-overs 24/20
   4:00 AMRAP
Rest 2:00
2 Rounds


CASH-OUT:
Partner 100m sprints x6 each
(pair up- one sprints 100m, then other sprints 100m)


 
 
Picture
22 April 2014
Skill/Strength:
      Push-Press 5x5 @ 70-75%
(rest 5 seconds between each single; 1:00 between sets)

WOD:
      500m Row
        20 Pull-ups
        40 Push-ups
        80 Squats
   3 RFT

CASH-OUT:
Three sets, not for time, of:
4 Wall Climbs
3-6 unbroken Muscle-Ups (or MUP Transtions)
=> :30 L-Sit (rings or parallettes)


 
 
Picture
21 April 2014
Skill/Strength:
      Cleans 5x5 70-75%
(rest 10 seconds between each single; 2:00 between sets)
 WOD:
      200m Run
       20 Wallball 20/14 (Unbroken)
       20 KB Swings (Rus) 70/53
    2:00 rest
  3 RFT

CASH-OUT:
      3 Rounds (not for time):
                                            10 Toes to Bar
                                            30 Double-Unders
4 TGUs


 
 
Picture
18 April 2014
Skill/Strength:
      Max-Height Box Jump

WOD:...
   21-15-9
      Deadlift 225
                                      Box Jump 24/20 (Steps are scaled)
                                      Pull-Up


CASH-OUT:
Partner 100 sprints x6 each
(pair up- one sprints 100m, then other sprints 100m)


 
 
Picture
17 April 2014
Skill/Strength: Mobility
WOD: “AF-PFT” (compare to 17 May 2013)
    20 minute AMRAP
       15 push-ups...
        25 sit-ups
        400m run
 CASH OUT
      10 GHD Sit-ups
      10 GHD Hip-Ext.
  3 Rounds
      3 Rope Climbs

 
 
Picture
16 April 2014
Skill/Strength:
        Clean & Jerk 1-1-1-1-1-1-1 (est. 1 RM)

WOD:...
       5 Power-Cleans 155/105
       10 T2B
   5 RFT


CASH-OUT:
20 alt. Pistols
10 TGUs
5 Fwd. Rolls (those w/ a handstand, tuck into a fwd roll from HS)


 
 
Picture
15 April 2014
Skill/Strength: Mobility

WOD:
      100 Double Unders...
        80 Walking Lunges
        60 Sit-ups
        40 Push-Press 45/35
        20 Slams 30/20
        10 HSPUs
  
20 Minute AMRAP

CASH-OUT:
10 MUP transitions
10 Strict Pull-Ups
10 Ring Dips
3 Rope Climbs (if 3 is easy for you, do leg-less)


 
 
Picture
14 April 2014
Skill/Strength:
      Snatch 1-1-1-1-1-1-1 (est. 1 RM)

WOD:...
      10 Unbroken Wallball 20/14
      10 Burpees
      10 Swings (Am) 53/35
 
12 Minute AMRAP

CASH-OUT:

Partner 100 sprints x6 each


 
 
Picture
11 April 2014
Skill/Strength:
      OH Squat 1-1-1-1-1-1-1 (est. 1 RM)

WOD:...
“Isabel”
      30 Snatches (power) 135/95
  
For Time

CASH-OUT:

      15 GHD Sit-ups
      15 Hip Extensions
   2 Rounds
       Ring or Parallette support- accumulate 2:00


 

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