Friday April 25

FRIDAY 140425 

Strength:

10 Rope Climbs

WOD:

10 rounds of:

1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds

Post total calories rowed and dips completed to comments.

Thursday April 24

Strength:

50 Tire Flips for Time!!!

This WOD is brought to you by Adrian Ceja and the letter B! :-)

WOD:

12 min amrap 

 3 squat cleans

 4 thrusters

5 back squat

200m run 

The point of the workout is to not put the bar down, (except while running) have somewhat of a heavy weight, but to keep the movements quick."

Wednesday April 23

WEDNESDAY 140423 

Strength:

Deadlift 5-5-5-5-5 reps

Post loads to comments.

WOD:

Then, Masters Qualifier Event 4

For time:

100 pull-ups

100 wall-ball shots, 20-lb. ball

Tuesday April.22

TUESDAY 140422

Strength:

Bench Press:

3 Rounds 

5 Light

5 Medium

5 Heavy

WOD

5 rounds for time of:
135-lb. barbell overhead walking lunges, 25 feet
15 knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 120818.

Monday April 21

MONDAY 140421

Masters Qualifier Event 3

Three rounds for time of:

50-calorie row

15 handstand push-ups

50 double-unders

Post time to comments.

Easter Sunday

Hero WOD for Easter Sunday!

30 HSPU at Home 

And enjoy the rest of the day with your family!

Happy Easter!