Monthly Archives: April 2014

5-1 WOD

Buy in…
3x
10 Meter Bear Crawl
10 Meter Broad Jump

Skill/Strength…
EMOM for 5 Min
3 Strict Press
3 Push Press

Conditioning…
Death By Burpee/Russian Swing
In Min 1 do 1 Burpee and 1 Swing
In Min 2 do 2 Burpees and 2 Swings
Ect until you can’t finish.

Cash Out…
Easy 400 Meter Run
Couch Stretch on the rack
Roll Out Quads


4-30 WOD

Buy in…
10-8-6
Goblet Squat
Russian Swing
Side Plank

WOD…
14 Min AMRAP
5 Box Jumps
10 Wall Balls
15 Sit Ups
* Row 1 k at some point in the WOD

Cash Out…
Ball on hips
Ball in the back of your knee


4-29 WOD

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Buy in…
3x
5 KTE
10 KB Deadlift
20 Mtn Climbers

Skill/Strength/WOD
24 Min EMOM
Min 1 – 3-5 RDL’s
Min 2 – 10-15 Push Ups on the bar
Min 3 – 6-8 Ab Wheels

Cash Out…
1 Min Side Plank ea side
Couch Stretch


4-28 WOD

Buy in…
5-1
Strict Pull Up
Side Plank
Bar Complex

Conditioning…
AMRAP 2 Min
10 Ring Rows
20 Goblet Squats (53/35)
30 Russian Swings (53/35)
40 STO (75/55)
50 Doubles
60 Cal Row
Rest 2 Min
Then
AMRAP 4 Min of above
Rest 4 Min
Then
AMRAP 8 Min of above

Rx+
5 Muscle Ups
20 Front Squats (95/65)
30 Pwr Cleans (95/65)
40 STO (95/65)
50 Doubles
60 Cal Row

Cash Out…
Easy 400 Meter Run/Walk
Yoga Stretches
Ball on hammy


4-25 WOD

Buy in…
3x
6 Hip Openers
8 Up Dog/Down Dog
10 Squats (5sec down)

Conditioning…
Choose a 21-15-9
* 3 Options at the box

Cash Out…
Sled push as a team
Roll out and stretch


4-24 WOD

Buy in…
2x
10 Meter Justin’s Man Makers
10 Meter Broad Jumps
10 Meter Bear Crawl
10 Meter Crab Walk

Conditioning…
EMOM for 16 Min
Min 1 – 5 TTB OR 10 Sit Ups and 10 STO (no more than 75/55)
Min 2 – 30 Seconds Doubles

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


4-23 WOD

Buy in…
3x
3 Strict Pull Ups
6 Push Ups
9 Squats

Conditioning…
3x
1 Min Burpees
1 Min Russian Swings (53/35)
1 Min Box Jumps (20)
1 Min KB Thrusters (53/35)
1 Min Row
1 Min Rest

Cash Out…
Yoga Stretches