FRIDAY, APRIL 13, 2012

April 12th, 2012

WOD:
5 rounds for time of:
10 Deadlifts (M=225/F=155#)
10 Pushups (hand release)
10 Toes to bar

SWOD:
Snatch – 40-50% x1×5-8
Snatch Pull – 90% x2×3

THURSDAY, APRIL 12, 2012

April 11th, 2012

WOD:
9 minute AMRAP of:
3 Power Clean (155lb/95lb)
6 Ring Dips
9 Pull-ups

SWOD:
Push Press 1, 1, 1, 1, 1
Clean & Jerk – 70% x1×3

WEDNESDAY, APRIL 11, 2012

April 10th, 2012

WOD:
15 Min AMRAP
10 SDLHP (M=95/F=55#)
25 Unbroken DUs
10 Power Snatch (M=95/F=55#)

SWOD:
10 minutes of Snatch technique work.
Weighted Good Mornings 3×8 @65%, rest 60 sec.

TUESDAY, APRIL 10, 2012

April 9th, 2012

WOD:
Grace

-REST 5 MINUTES-

3 rounds for total reps of:
2 minutes Muscle-Ups
-rest 1 minute
2 minutes Box overs 12″
-rest 1 minute

SWOD:
Deadlift 5 RM
Weighted Pull Up 5 RM

MONDAY, APRIL 9, 2012

April 8th, 2012

WOD:
3 Rounds for time:
5 Curtis P’s (M=95/F=65#)
10 Pull-ups
10 Ring Dips

Curtis P = Barbell Squat Clean, Step forward into a knee to ground lunge, step back to feet together, Step forward into a knee to ground lunge with the other leg, step back to feet together, push press, return bar to ground for 1 rep.

SWOD:
Squat 1, 1, 1, 1, 1
Bench 5 RM, 3×5 @ 90% of 5 RM

FRIDAY, APRIL 6, 2012

April 5th, 2012

WOD:
Emo Tabata Diane
Alternating Tabata Deadlift & HSPU
For 20 seconds do as many reps of DL as you can. Rest 10 seconds. Then do as many reps of HSPU as you can in 20 seconds. Rest 10 seconds. Head back to DL for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU. 
*Perform 16 total sets (8 DL & 8 HSPU)
*Use a weight between (M=225-315 / F=155-205#).
*The whole workout will take 8 minutes. 

SWOD:
Clean Pull – 90% x 2, 95% x 2, 100% x 2 Clean Pull Demo
Front Squat – 80% x 2, 85% x 1 x 2

THURSDAY, APRIL 5, 2012

April 4th, 2012

WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

SWOD:
7 x 1 (DL+Hang Clean +Jerk)
*work up to the heaviest set possible then do 1 rep of that series for 7 sets.
Snatch – 70% x1, 75% x1, 80% x 1 x 4

WEDNESDAY, APRIL 4, 2012

April 3rd, 2012

HERO WOD
“Paul”
5 rounds for time of:
50 Double Unders
35 Knees-to-elbows
20 yd Overhead Walk (M=185/F=135#)

SWOD: Rest

TUESDAY, APRIL 3, 2012

April 2nd, 2012

HERO WOD
“Griff”
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

SWOD:
Box Jump 5×3 @ 75% of 1 RM
Clean 3 RM, 3×3 @ 90% of 3 RM

MONDAY, APRIL 2, 2012

April 1st, 2012

WOD:
3 rounds for time of:
10 Ground to Overhead (M=155/F=95)
15 Chest-to-Bar Pull-Ups
400 Meter Run

SWOD:
Squat 5 RM, then 3×5 @ 90% of 5 RM
Bench 1, 1, 1, 1, 1