Monthly Archives: April 2015


Buy in=(5-1) bear complex

W.O.D.=(11.5) 20 min. AMRAP of 5-power cleans(145-100)/10-T2B/15-wall balls

Cash out=1min. Couch stretch each leg/hammy stretch/roll out



Buy in=(2rounds)5-pull ups/10-push ups/15-squats

W.O.D.=(20 min. Emom)10-dips/10-box jumps(step down)/10-slam balls(don’t let it bounce)/10-pull ups or 3-5 muscle ups

Cash out=1min.-bar hang/peck stretch/roll out


Buy in=(2 rounds)10-kang squats/20-jumping jacks

Skill/strength=(10min. E2mom)3-5 back squats

W.O.D.=(3 rounds) 20-KB snatches 53/35(10L+10R)/20-goblet squats/600m-run

Cash out=rotator exercises/hammy stretch/peck stretch/roll out


Buy in=(2rounds)20-bar touches/10-wall squats/10-up downs

W.O.D.=(tabata) air squats/hollow rocks/pull aparts/row

Cash out=arm bar stretch/couch stretch/roll out


Buy in=(2 rounds) 10-swings/10L+10R-around the worlds/20-jumping jacks

Skill/strength=(8min. E2mom) 1-strict press+2-push presses+3-jerks

W.O.D.=(10-1) push ups/deadlifts 185/135

Cash out=100m-farmers carry/hammy stretch/roll out


Buy in=(2rounds) 10L+10R-halos/10L+10R-around the worlds /10-jumping lunges

Skill/strength-8min. Working on Turkish get ups

W.O.D=(Helen)3rounds-400m-run/21-swings( 53/35)/12-pull ups

Cash out=1min bar hang/peck stretch/roll out


Buy in=(3 rounds) 10-wall squats/20-jumping jacks

W.O.D=(14 min. Just move not an AMRAP) 20-bar touches(reset every time)/ 100m- farmers or pinch carry/20-hollow rocks

Cash out=1min. Bar hang/hammy stretch/roll out