What's Going On?

April 6, 2013

Team WOD:
Teams of 2: one partner works while other holds
60 T2B / Deadlift Hold 155/95#
60 HSPU / Front Rack Hold 155/95#
60 Walking Lunges 155/95#/ Bar Hang
60 Box Jumps 20"/ OH hold 155/95#
60 Burpee Broad Jumps/ L sit hold
For Time

April 8, 2013

Warmup:
3 rds "Cindy"
5 Pullups
10 Pushups
15 Squats

3 rds
10 Pass Throughs
10 OHS
:30 sec Down Dog

Strength:
EMOM 7
2 Behind the neck/Snatch Grip Push Press
2 OHS

WOD:
A. 4 MIN AMRAP
7 OHS 95/65#
7 Jump and Touch 12"
*Rest 2 min

B. Max Effort 500m Row
*Rest 2 min

C. 4 MIN AMRAP
7 Push Press 95/65#
7 Bar Facing Burpees
*Rest 2 min

D. Max Effort 500m Row

April 9, 2013

Warmup:
3 Rounds of:
10 Wall Balls
10 KB SDHP
10 Sit-ups

Group Joint Mobility
Group Dynamic Mobility

Skill:
Good Morning

WOD:
A. 4 MIN AMRAP
7 Deadlift 155/115#
7 T2B
*Rest 2 Min

B. ME 400m Run
*Rest 2 Min

C. 4 MIN AMRAP
7 KB Swings 53/35#
7 Jumping Squats 45#
*Rest 2 Min

D. ME 400m Run

April 10, 2013

Warmup:
Roll For 5 MIN
3 Rds
10 Power Clean
10 Front Squat
10 Hang Squat Clean
:30 sec Barbell Tricep Roll (Each Arm)

WOD:
"JJ"
1-2-3-4-5-6-7-8-9-10
185# Squat Clean
10-9-8-7-6-5-4-3-2-1
Deficit HSPUs

First rd is 1 clean and 10 HSPU then 2 and 9 etc...

April 11, 2013

Warmup:
50 Air Squats
50 Sit Ups
50 Push Ups
50 Walking Lunges
*Partition as needed

WOD:
Run 1 Mile
Row 2 K
Run 1 Mile

Cool Down:
Rumble Roll

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