WOD

Thursday 4-24-14

 

Warm Up: Team Warm Up

Skill:  Buddy Carry

WOD: As Many Reps As Possible in 22 Minutes:
30 Dumbbell Thrusters (45/30lb each hand)
30 Burpees
200m Buddy Carry (switch as needed)

In teams of 2, one athletes works at a time, complete the reps as a team.

After Bash: Recover

Travel WOD:

 

As Many Reps as Possible in 15 Minutes:
15 Dumbbell Thruster
15 Burpee
200m Run

Wednesday 4-23-14

Warm Up: Build to Heavy Triple Overhead Squat

Skill: Overhead Squat

WOD: “Nancy” - 5 Rounds for Time:
400m Run
15 Overhead Squat (95/65)

After Bash: 1000m Row at a casual pace - no straps — to be done on your own

 

Travel WOD: 5 Rounds for Time:
400m Run
15 Weighted Squats

Tuesday 4-22-14

Warm Up: CrossFit Warm up

Skill: Athlete’s Choice

WOD:

Option 1: 3 Rounds

2 Muscle Ups
4 Burpee Box Jumps (24,20)
6 Clean & Jerk (95,65)
8 OHS (95,65)
10 Cals on Rower
Rest 3:00

After Bash: Core Work

 

Travel WOD: 3 Rounds, Not for Time
10 Pullups
15 Pushups
20 Squats
1:00 Rest

Monday 4-21-14

Warm Up: Team Warmup

Skill: Plate G2O | Skill Transfer Between all 3 movements

WOD: Teams of 3
Row 1200 (switch every 200)
100 SDHP (75,55)
100 Thrusters (75,55)
100 Plate Ground to Over Head (45)
Row 1200 (switch every 200)

After Bash: Recover

Travel WOD:

 

Run/Row 800
40 Suitcase Deadlift
40 Suitcase Squats
40 Suitcase Ground to Overhead
Run/Row 800

Saturday 4-19-14

Warm Up: Dynamic Warmup

Skill: Linear Speed Training - Ladders

WOD: 5 rounds for time of:
Run 800 meters & 25 burpees

After Bash: Spend 10 minutes working through a static stretch series for your hips, hamstrings, and shoulders

 

Travel WOD:  Same as WOD

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