Wednesday, May 1

WOD
20 rep Back Squat:
Take 60% of 1 RM and add 20# for 20 reps. If back squat

“Nate”
Complete as many rounds as possible in 20 mins of
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 32kg (24kg)

Tuesday, April 30

WOD
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Monday, April 29

WOD
“Klepto”
4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds

Thursday, April 25

WOD
As many rounds as possible in 15 Minutes:
10 Push Press (115#/75#)
10 Box jumps (24″/20″)
200m sprint

Wednesday, April 24

WOD
For Time:
25 Pull ups
50 Deadlift 135#(95#)
50 Push ups
50 Box Jumps 24″(20″)
50 Floor Wipers (Hold PVC or Barbell and touch both opposite side with foot)
50 Clean and Press with KB 36#(24#) (25 on each side)
25 Pull ups

Tuesday, April 23

WOD
“Schmalls”
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Monday, April 22

WOD
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Thursday, April 18

WOD
Four rounds for time of:
Run 400 meters
50 Squats

Wednesday, April 17

WOD
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

Tuesday, April 16

WOD
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.