Friday April 11

FRIDAY 140411

Warm Up:

1000 m Row or 800 m Run

30 HSPU

WOD:

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

Post reps for each set to comments.

Thursday April 10

THURSDAY 140410

Warm Up:

5 Rope Climbs

3 Min Plank

WOD:

Justin

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups

Post time to comments.

Wednesday April 9th

WEDNESDAY 140409

Warm Up:

3 Rounds of MARY

5 HSPU

10 Pistols

15 Pull Ups

Then

3 Lengths of Spider-Man Crawl

WOD:

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130915.

Tuesday April 8

Warm Up:

40 Push Ups

50 Sit Ups

60 Jump Squats

Strength:

3 Rounds of Bench Press

5 Light

5 Medium

5 Heay

WOD:

This one was suggested and created by Laura Van Duesen

20 minute AMRAP

5 burpee pull-ups
10 kb swings or sumo deadlift high pulls (preferred)
15 box jumps
20 wall ball sit-ups
And, I might even add a 100 m run.  It's going to be beautiful on Tuesday!

Monday April 7

MONDAY 140407

Warm Up:

500 m Row

Then

Taylor

4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.

WOD:

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

The results of a great day!

Sunday HERO WOD

Happy weekend everyone! It has been a fun one. Tehya did get sick however this morning and she is in bad shape and Amanda is at work. I told her that we need to go do the Hero WOD and Tehya said, "Don't worry I will tell them what to do."

So, I laughed and asked what she wants everyone to do. She told me the following exercise and the numbers. See if you can guess what her favorite number is.

5 Rounds

5 HSPU

5 Squat Cleans

5 Strict Pull Ups

5 Burpees

500 m Row

Make sure to think of Tehya!