WODs
Friday 4/4/14
Strength
Push Press
3 sets of 5 reps – As heavy as possible
Pendlay Row
3 sets of 5 reps – as heavy as possible
WOD
15-12-9-6-3
Front Squats 115/75
Toes-2-Bar
Basics
12-9-6-3
Overhead Squa...

Thursday 4/3/14
Barbell Work
15 Minutes of Clean technique work
You may work up in weight if technique allows
WOD
5 Rounds for time of:
30 Double Unders
15 Power Snatch 75/55
Basics
5 rounds for time of:
50 Single Un...

Thursday 4/3/14
Barbell Work
15 Minutes of Clean technique work
You may work up in weight if technique allows
WOD
5 Rounds for time of:
30 Double Unders
15 Power Snatch 75/55
Basics
5 rounds for time of:
50 Single Un...

Wednesday 4/2/14
Skill Work
10 Minutes of Double Under practice
WOD
12 Minute AMRAP of:
6 Burpees
9 Kettlebell Swings 70/55
12 Box Jumps 24/20
Basics
8 Minute AMRAP of:
8 Burpees
10 Kettlebell Swings
12 Box Jumps
Asi...

Wednesday 4/2/14
Skill Work
10 Minutes of Double Under practice
WOD
12 Minute AMRAP of:
6 Burpees
9 Kettlebell Swings 70/55
12 Box Jumps 24/20
Basics
8 Minute AMRAP of:
8 Burpees
10 Kettlebell Swings
12 Box Jumps
Asi...

Tuesday 4/1/14
Strength
Establish a 5RM Back Squat
WOD
Row 2k
This should be all out as fast as you can go.
Basics
3 rounds each for time of:
Sprint Row 500m
Rest as needed between rounds
These should be an all out ...

Tuesday 4/1/14
Strength
Establish a 5RM Back Squat
WOD
Row 2k
This should be all out as fast as you can go.
Basics
3 rounds each for time of:
Sprint Row 500m
Rest as needed between rounds
These should be an all out ...

Benchmark Monday 3/31/14
Barbell Work
15 minutes of Snatch technique work
You may work up in weight as long as technique allows
WOD
“Cindy”
20 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Basics
Half “C...

Benchmark Monday 3/31/14
Barbell Work
15 minutes of Snatch technique work
You may work up in weight as long as technique allows
WOD
“Cindy”
20 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Basics
Half “C...

Friday 3/28/14
Mandatory Mobility
15 Minutes of Squat, Hip, and Shoulder mobility
Skill Work
Thruster and Bar Facing Burpee Efficiency Practice
WOD
3 Rounds for time of:
30 Double Unders
15 Wall Balls 20/14
7 Power ...
