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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

 
 
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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)


 
 
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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)


 
 
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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


 
 
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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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9 April 2014
Skill/Strength:
      Deadlift 1-1-1-1-1-1-1 (est. 1 RM)

WOD:...
      400m Run
      9 Tire Flips
      12 Ring Dips
      15 Push-Press 95/65
  3 RFT


CASH-OUT:
10 MUP transitions
                        10 Strict Pull-Ups
                        10 HSPUs (or 5 wall climbs)
3 Rope Climbs (if 3 is easy for you, do leg-less)


 
 
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8 April 2014
Skill/Strength:
      Back Squat 1-1-1-1-1-1-1 (est. 1 RM)

WOD:...
      200m run
       20 Wallball
      20 Swing (Rus) 70/53
  12:00 AMRAP


CASH-OUT:
10 alt. TGUs
40’ HS Walk
20 alt. Pistols


 
 
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7 April 2014
Skill/Strength:
      Front Squat 1-1-1-1-1-1-1 (est. 1 RM)

WOD:...
      12 Slams 30/20
      12 Burpees
      12 T2B
  
3 RFT

CASH-OUT:
      15 Hollow Rocks
      15 Superman Rocks
        3 Rounds
       Then 10 Wipers


 
 
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4 April 2014
First Friday Frolics!!!
THEME: 80'S WORKOUT!!!
WOD TBA on-site
6:30pm- No other afternoon classes...
6:00am, 9:30am and 10:30am classes as scheduled


Skill/Strength: 1:00 rest between movements
      L-Sit hang or Dead Hang :20/:10 x6
      Active Squat 53/35 :20/:10 x6
      L-Sit or Ring Support :20/:10 x6

WOD:
21-15-9
American swings 53/35
Slams 30/20
Burpees

CASH-OUT:
Plank 5:00


 
 
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3 April 2014
Strength/Skill:
     Mobility

WOD:...
4:00 AMRAP
      Power Clean & Jerk 135/95
3:00 Rest
10:00 AMRAP
5 Deadlifts 275/185
9 Push-Ups
13 Box-Jumps 24/20
1:00 Rest
1 mile run For Time


CASH-OUT:
30 Banded Good-Mornings


 

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