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APRIL ARCHIVES
WOD THUR 09.04.30
Warm up only day; Rest day; Practice day; WOD make up day. Have nice day.
No hours in the afternoon.
WOD WED 09.04.29
Power Clean
15-12-9
Go heavy; 2min rest between sets
WOD TUE 09.04.28
Row Intervals:
500m/1min rest
5 rounds
WOD MON 09.04.27
Tabata Style Warm Up:
Bar OH Squat
Pull up
Push up
Do as many intervals as is needed to complete 100 reps. Rest one interval between exercises.
WOD SAT 09.04.25
OH Squat
Max lift and /or max reps @ Body weight attempts.
WOD FRI 09.04.24
“Snatch Test”
10min of Kettlebell Snatch (x 200)
24kg Male; 16kg Female
WOD THUR 09.04.23
Warm up only day; Rest day; Practice day; WOD make up day.
Have nice day.
WOD WED 09.04.22
5 x KB Snatch
7 x Pull ups
9 x Push ups
2 min AMRAP, 60sec rest; 6 rounds. For KB, go heavy, at least to Snatch test load. Do only 5-10 pull ups, push ups and KB Snatch for the warm up; same run/row and OH Squats.
WOD TUE 09.04.21
Sprint intervals on the Rower:
30/60’s x 10
WOD MON 09.04.20
“Isabel”
30 x 135lb (75) Snatch
For time.
*Note: Work hard for 5min. If you don’t complete the work, take a 90 second rest and begin again. Repeat. Power Snatch, Squat Snatch… whichever is fine, just get it done.
WOD SAT 09.04.18
Max out, or work your form: Clean and Jerk
5-5-3-3-2-2-1-1-1
WOD FRI 09.04.17
‘Fran’
95lb (65) Thruster
Pull ups
21-15-9 for time
WOD THUR 09.04.16
Use today as a Rest day; Practice day; or make up a Wod from earlier in the week.
Fran is Tomorrow!
WOD WED 09.04.15
R1-R4
15 x 75lb (52) Thrusters
12 x Pull ups
100m Row
4 rounds; 2:1 work/rest ratio
WOD TUE 09.04.14
R1, R3, R5, R7
10 x 95lb (75) Thrusters
100m Row
R2, R4, R6, R8
10 x Pull ups
100m Row
8 rounds; 1:2 work/rest ratio (90sec max)
WOD MON 09.04.13
R1-R5:
5 x 115lb (85) Thrusters
7 x Pull ups
100m Row
5 rounds total; 1:1 work/rest ratio
WOD SAT 09.04.11
Max out on your Snatches:
5-5-3-3-2-2-1-1-1-1
WOD FRI 09.04.10
'FUCKIN FORTY'
20 x Pull Ups
40 x KB Snatch @ 24, 16kg
40 x Ring Push Ups
40 x Power Clean @ 135, 95lbs
40 x Knees to Elbows
40 x Box Jumps @ 24”
40 x OH Squat @ 95, 65lbs
40 x KB Jerk @ 16, 12kg (one hand)
40ft Up the Rope (2 climbs)
40 x Double Unders
20 x Pull Ups
For time
I had to amend the original a tad due to resourcing but the spirit is still there. Good times. Happy Birthday Lisa!
WOD THUR 09.04.09
5 x 145lb (75) Jerks
7 x Pull ups
125m Row
Rest 60 seconds
7 rounds for time.
WOD WED 09.04.08
Tabata Ring Push ups
Rest 1 min
Tabata Row
Rest 1 min
50 x 24kg (16) KB Snatch (or for 2 min.)
Score lowest rounds and Snatch reps competed.
WOD TUE 09.04.07
‘Daniel’
50 x Pull ups
400m Run
21 x Thrusters @ 95lbs (65)
800m Run
21 x Thrusters @ 95lbs (65)
400m Run
50 x Pull ups
For time.
WOD MON 09.04.06
“The Chief”
3 minute AMRAP of:
3 x 135lb (85) Power Cleans
6 x Push ups
9 x Squats
Rest 1 minute; repeat for 5 cycles. Score rounds completed.
WOD SAT 09.04.04
75lb (45) Thrusters x 60 sec
Pull ups x 60 sec
Push ups x 60 sec
3 rounds. Rest 30 sec between exercises; 60 sec between rounds. Score total reps.
WOD FRI 09.04.03
5 x 275lb (185) Deadlift
400m Run
15 x 24” Box Jumps
4 rounds for time; rest precisely 1min between rounds.
WOD THUR 09.04.02
75lb (45lb) Whip Snatch
Burpee-Pull ups
30-20-10 reps for time.
WOD WED 09.04.01
Row intervals:
100m/300m/500m/700m/900m/1000m/800m/600m/400m/200m
~1 min of rest per 500m (it will be programmed.) Score total distance.
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