April 2014

Dead lifts (1 Rep Max) 4 rounds 400m Run 2 Dead lifts

200 Double Under’s 100 Push ups 80 Sit-ups 60 Box jumps 40 Powercleans (95/65) 20 Shoulder to over head

Curtis P’s EMOM 10 mins 1 curtis P 3 burpees 5 kb swings

Over Head Squats 3 rep max 10 rounds 8  OH squats 4 Hang cleans 8 lunges  

200m run (10 burpees) 20 thrusters 200m run (10 burpees) 20 kb swings 200m run (10 burpees) 20 chest to bar (pull-ups) 200m run (10... Read More

Partner WOD 400m Farmers Carry 200 box jumps 100 DB snatch 200 Wall Balls 100 KB swings 400m Farmers Carry  

EMOM 15min Alternating on the minute Odd- x3 snatch even-x9 power cleans

Hang squat clean 3 rep max   10-5-10 Hang sq cleans  burpee bar jump overs High Pulls

2-4-6-8 2 turkish get ups (each round) kb swings sh to OH (95/135)

800m 50 lunges 50 mt climbers 50 push ups 800m run 25 weighted lunges 25 mt climber 25 pushups 25 lunges