Wednesday 4-30-14

Main – WODWarmup (No Measure)4 Corners Surprise!!!Mobility/StretchStrength/Skill (Push Jerk)3-3-2-2-1 (Last attempt should be MAX)Metcon (Time)”Grace rows Elizabeth”WOD: 3 Rounds 10 C&J 135/95 15 ring dips 500m...

Tuesday 4-29-14

Main – WODWarmup (No Measure)8 Min EMOM 2X Sit-Ups Split Jumps V-Ups Max Consecutive DU **Record Best String**Mobility/StretchStrength/Skill (3×3)Hang Power CleanMetcon (AMRAP – Rounds and Reps)WOD:7 Min AMRAP: 7 Hang Power Cleans 115/75 7 Pull-Ups...

Monday 4-28-14

Main – WODHappy Monday! Get ready for some Push-Ups!Warmup (No Measure)Rowling Stretch/MobilityFront Squat20 Minutes to build to a 1 rep max ***Record 1RM on Wodify or Journal***Metcon (No Measure)WOD: 12 Minute EMOMOdd Minutes: 3 Front Squats @75% Even...

Saturday 4-26-14

Main – WOD400m Run (No Measure)Partner Warmup (No Measure)2 Rounds 20 Partner Wall Balls 20 Partner Med ball Sit-UpsMetcon (Time)Partner WOD:400m Run 40 Thrusters 95/65 40 T2B 400m Run 30 Cleans 95/65 30 Pull-ups 400m Run 20 Snatches 95/65 20 HSPU 400m...

Friday 4-25-14

Main – WOD500 M ROW OR 400 M RUN (No Measure)Warm-up (No Measure)3 Rounds: 5 Inch worm push ups 10 Sit-ups 15 Air SquatsStrength/SkillBack Squat (4 x 3)Metcon (Time)WOD:”Klepto” 4 Rounds 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100lbs 25...