4-17 WOD

Buy in…
3x
10 Hip Openers
10 Tuck Jumps
10 Side Planks

Conditioning…
4x
1 Min Row
1 Min Sit Ups
1 Min Box Jumps
1 Min Rest

Cash Out…
Spend 5 Min working on a skill.
Couch Stretch
Roll Quads and Hips

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4-16 WOD

Buy in…
5-4-3-2-1
Strict Pull Up/Row Row
*Do 20 Jumping Jacks between

Skill/Strength…
In 10 Min work up to a heavy single Deadlift. No MAXES please.

Conditioning…
5x
5 Pull Ups
10 Burpees
*Run 200 Meters after each round

Cash out…
10 Supermans
10 Hollow Rocks
Ball on hammy


4-15 WOD

Buy in…
2x
10 Hip Openers
10 Grasshoppers
10 Squats (8 sec down)

WOD…
24 Min EMOM
Min 1 – 8-10 KB Lunges
Min 2 – 8-10 Push ups (form! Slower pace)
Min 3 – 8-10 Goblet Squats
Min 4 – 8-10 KB Presses

Cash Out…
Ball on shoulders
Roll out the lower arms with a ball


4-14 WOD

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Buy in…
3x
7 KTE or TTB
10 Up Dog/Down Dog
30 Mtn Climbers

Conditioning…
4x
4 Min Clock
400 Meter Row
100 Meter Farmer Carry
AMRAP of Russian Swings
* Rest 4 Min

Cash Out…
2:00 Plank
2:00 Couch Stretch
Roll Out

http://breakingmuscle.com/crossfit/3-questions-every-crossfitter-needs-to-ask-every-day


4-11

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Buy in…
3x

3 Strict Pull ups
5 Kips (no pulls)
6 Hip Openers
20 Doubles

Conditioning…
“Helen”
3x
400 Meter Run
21 Swings (53/35)
12 Pull Ups
*scale up to American swings if you have a SOLID swing and can do pull ups

Cash out…
Ball on pec
Ball on lower arm
Ball on back of shoulders


4-10 WOD

Buy in…
3x
10 Goblet Squats
10 Up Dog/Down Dog
25 Mtn Climbers

Skill/Strength…
Loading and technique for the front squats in the wod for 5 min.

Conditioning…
EMOM for 8 Min
5 Front Squats (95/65)
5 Burpees over the bar
Rest 5 Min
Then
Tabata dips/push ups

Cash Out…
100 Meter Farmer Carry
Yoga Stretches


4-9 WOD

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Buy in…
2x
10 Meter Lunge
10 Meter Bear Crawl
10 Meter burpee broad jump
10 Meter Inch Worm

Skill/Strength…
10 Min to work on strict press form. If you feel really good with your form, work up to a heavyish single. NOT A 1RM!

Conditioning…
5x
2 Min AMRAP
5 STO (95/65)
10 Step Ups (24/20)
*rest 1 min

Cash Out…
Easy 400 Meter Run
Roll out quads
Roll out back of your knees


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