Monthly Archives: April 2012

Mobility
Dynamic

Regular WOD

100 x Double-unders
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups (Chest-2-Bar)
KB Swings (32/24kg)
100 x Double-unders

Cash Out
Coaches Choice

Mobility
Dynamic

Max Effort Lift
Push Jerk
3-3-3-1-1-1-1-1

Regular and Endurance WOD

As many rounds as possible in 6:00 of:
5 Hang Power Cleans, 155/115 pounds
2 Rope Climbs, 15′

Cash Out
Running- Repeaters???

Mobility
Dynamic

Regular and Endurance WOD

Four rounds of:
0:30 Max Burpees, 0:30 off
0:30 Max Double Unders, 0:30 off
0:30 Max Dead Hang Pull ups, 0:30 off

Cash Out
100’s

Mobility
Dynamic

Dynamic Effort Lift
Back Squat
50% of 1RM
12 x 2 reps on 1:00

Regular and Endurance WOD

5 rounds for time of
5 Dead Stop Deadlifts, 275/225 pounds
12 GHD Sit ups
9 Lunges

Cash Out
5 Tire Flips Jump Thrus

Mobility
Dynamic

Regular WOD

3 Rounds
400m Run or 500m Row
12 Power Cleans (.75 body weight)
21 Box Jumps (24/20)

Cash Out
10 Hand Stand Push Ups or Holds