Monthly Archives: April 2015

WOD: April 28, 2015

Warm-up

:15 Jumping Jack
:15 Squat
:15 MC
:15 Jump Squat
4 Rounds
Then
Quad Stretch With a reach
Pigeon Stretch :30 per Leg X 2
PVC PT
Strength
Overhead Squat (5 X 10 E3M HAP)
WOD
Metcon (Time)
15 Power Snatch 115/75
400 m Run
10 Power Snatch
400 m Run
5 Power Snatch
400 m Run
For time
Extra Credit
Metcon (AMRAP – Reps)
HSPU: 5  OTM 10

WOD: April 27, 2015

Warm-up

Strength
Sumo Deadlift (5 x 5 E3M HAP)
WOD
Metcon (Time)
15 Power Cleans 115/75
200m Run
15 Wall Balls 20/14
4 Rounds for time
Gym Challenge
Flight Simulator (Time)
Double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, continuous running clock, rest as needed between sets.