April 2014

50-40-30-20-10 Double unders 50m Bear crawl 200 m run

15 min AMRAP 10 squats 10 push ups 10 lunges 5 burpees

FRAN

10-20-10-20 Over head Lunges with plate MT Climbers Burpees Box jumps

Bench Press 2 rep max 4 rounds 4 renegade rows 12 chest to bars 400m run max push ups

9 min AMRAP 2 mins of box jumps 2 mins of kb swings 2 mins of wall balls 2 mins of event push ups 1... Read More

Power Clean 5 rep max 5 min AMRAP 3 powercleans (80% of 5 rep max) 2 burpee box jumps     

10x 100m sprints (rest 30 sec) 10x 50m sprints (rest 20 sec) 10x 25m sprints (rest 10 sec) Rest 2 minutes 1 mile run

Push Press 3 rep max   2 rounds 3–6-9 Push press Front squat Mt Climbers x 5

EASTER – Partner WOD 3-6-9-12-15-18 Hang Cleans Front Squats Box Jumps (Easter Egg carry between each round)