W-up: 20 Dubs, 15 Squats, 10 Groiners, 5 Burpees

Squat 5X5 (Find 5 RM)

Then:

45 sec clean & press burpees
15 sec rest
30 sec star jump
15 sec rest
45 sec pull aparts
15 sec rest
30 sec k.b swings
Rest 2 mins>Repeat X3

W.O.D April 26, 2011

Warm-Up: Shoulder Circuit x10/direction, Cossack Squat x10/leg, Jump Up Groiners x10

5 ROUNDS
***Clean+Press weights should be between 65lbs-95lbs***

10 Box Jumps
5 Clean+ Press

10 Sit-Ups (5lbs plate behind head)
5 Clean+Press

10 Jump Lunges (10/Leg)
5 Clean+Press

Finisher: BATTLE ROPES (3 Rounds/ 15 sec. on)

WOD April 25/2011

W-Up: Cossacks X 20, Med Ball twist X50, T-get-ups X 1 min/arm

Kosmos

300 Ropes
30 BW Squats

200 Ropes
25 sit-ups

150 Ropes
15 Push Press (65/95)

100 Ropes
10 Rev Lunge/leg (with weight)

50 Ropes
5 Burpees

For time

Finisher: 40 Cal row for time

WOD April 23/2011

Warm-up: 50-10-50 (Ropes-Burpees-Ropes)

Tabata Stations

Rower
.
Battle Ropes
.
BW Squats
.
Body Rows
.
Sit-ups

W-up: Jump up groiners X 10, squat to stand X 10, 3 way jax 10/direction

Squat 4X8

Then: 3 ROUNDS

Reverse burpees X10
Lunges X10
Push-ups X10
Back extension X10
Lying leg raises X10

Finisher- Dubs X50

Have a happy Easter!!!

W-up: Inchworm race Down and back, Wall ball ABS X 20

Floor Press 5X8

Then: 20 Dubs
10 push press left
5 D.B snatch left

20 Dubs
10 push press right
5 D.B snatch right

GO HEAVY ON THE D.B SNATCH!!!!!!!

W-up: 3 way Jax X 10/dir, Groiners X 10, pull aparts X 10


Dead Lift
4 X 6

Then: AMRAP (20 mins)

Lunges X 10
Renegade rows X 10
M.T climbers X 10
Burpees X 10
V-sits X 10