Monthly Archives: April 2010

Thursday, April 29

Warm-up:

100 Double Unders
Top Mobility
Bottom Mobility
50 Partner Ball Slam
10 Turkish Get-ups/side
15 Bear Squat Push-ups
10 Ring Rows
30 Leap Frog Burpees

Team WOD:

For time:
100 Partner Wall ball
20 Muscle-ups
80 Wall ball
16 Muscle-ups
60 Partner Wall ball
12 Muscle-ups
40 Partner Wall ball
8 Muscle-ups
20 Partner Wall ball
4 Muscle-ups
Sub Pull-ups and Ring Rows for Muscle Ups.  1.5 Pull-up and 1.5 Ring Row per Muscle Up.
So Sets will be 30, 24, 18, 12, 6.
Split Reps between teammates.

Thursday, April 22

Warm-up:

Row 750m
45m Walking Lunge
100 Jump Rope
AMRAP Double Unders in 2 min
25 Box Jumps
10 Bear Squat Push-ups
10 GHD Back Extensions
10 Knees to Elbows
30 Partner Wall Balls

Team WOD:

5 Rounds for time
6 Back Squat (3 per partner @ 90% 1RM)
40 Ring or Parallette Dips (Per Team)

Wednesday, April 21

Warm-up:

Run 400m
Run 400m Backward
15 Broad Jumps
100m Powerskip
x2    10 Ring Rows
30m Bearcrawl

WOD:

Complete as many rounds in 15 minutes as you can of:
Weighted pull-up, 3 reps
Sprint 50m
3 Handstand push-ups or :30 Handstand Hold

Great job ladies! You can do more pull-ups than most guys can!

Thursday, April 15

Warm-up:

Run 400m
50 Jump Rope
Top Mobility
Bottom Mobility
15 Good Mornings
20 Squats
10 Ring Rows
10 KBS
15 Russian Lunge
30m Bear Crawl

Team WOD:

AMRAP in 25 Min.
Deadlift 10 Reps @ 1.25 x Bodyweight
30 Push-ups
20 Box Jumps
Teams of 2, Split the reps as you like, 1 partner working at a time

Wednesday, April 14

Warm-up:

Run 400m
50 Jump Rope
Top Mobility
Bottom Mobility
10 Jump Squats
10 Ring Rows
10 KBS
20 Sit-ups
15 Russian Lunge
15m Bear Crawl

WOD:

50 Box jump,
50 Jumping pull-ups
50 KBS
Walking Lunge, 50 steps
25 Knees to elbows
50 Push press
50 Supermans
50 Wall ball shots
25 Burpees
50 Double unders