Thursday 4/17/2014

A
2 Rounds for quality
15 Sit Ups
15 Pull-ups
15 Dips
15 Glute Ham Raises
15 OHS W/PVC

Then:
100 Double Unders
50 CrossOvers

B
EMOM 20
3 Burpee Box Jumps 30/24
5 Triple Unders

C
AMRAP 12
7 Chest 2 Bar
7 Truster 95/65

Wednesday 4/16/2014

A
10 Mins or running, rowing, airdyne or jumprope.

B
Bent over Rows 5-5-3-3-3

C
Snatch Complex 1-1-1-1-1-1
1 Snatch High Pull
1 Snatch
1 Snatch Balance

D
4 Rounds
10 Hang Power Clean 135/95
30 Double Unders
Run 400m
Rest 1:00

Tuesday 4/15/2014

A
3 Rounds For Quality
15 OHS
15 Wall Balls
15 Ring Dips
15 Hip Ext

B
Weighted Dips
12 Mins to build to a heavy single

C
Clean & Jerk Complex 1-1-1-1-1
1 Hang Power Clean
1 Touch and go Clean
1 Jerk

D
For time:
30 Back squats (135 / 95 lbs)
20 Pull-ups
20 Shoulder-to-overhead (135 / 95 lbs)
20 Front squats (85 / 65 lbs)
20 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
30 Overhead squats (65 / 45 lbs)
20 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Monday 4/14/2014

A
Accumulate 10 Mins of Running, rowing, jumping rope or Airdyne

4 Sets for Quality
25 Hip Ext
25 OHS PVC
5 Snatch Grip Pull-ups
5 Dips

B
Back Squat
75%X5
80%X3
85%X3
90%X2
95%X1

C
5 Rounds
30m Sled Drive 135/90
10 Toe 2 Bar
10 Deadlift  155/105

Friday 4/11/2014

A
1 Mile Warm Up run

100 Single Unders
100 Alternating Feet
100 Double Unders

20 Unbroken Wall Balls
20 Unbroken Pull-Ups

B
20 Mins to work on skill of choice

C
Shoulder Press 5-5-5-3-3-2-2
Build to a heavy double

Wednesday 4/9/2014

A
3 Rounds for Quality
15 OHS 45/35
15 Hip Ext
15 GHD Sit Ups
15 Pull-Ups
15 Dips

B
Snatch Complex 1-1-1-1-1-1
1 Ground
1 Halting Below Knee

C
Team WOD aka “What the Hecka Becca” Birthday WOD
3 Rounds
9 Stations
24 Reps per move
Come to AWOD and Join in the fun

Monday 4/7/2014

A
100 Hip Ext
100 Kettle bell squats on box’s
(alternate in sets of 15-30 till all reps are complete)
4 Snatch grip pull-ups

B
Snatch grip push press (behind the neck)
3-3-3-3-3

C
Max Effort
40 Front Rack walking lunges (heavy as possible)

D
3 Rounds
Run 400m
10 Hang Power Clean 135/95
10 Chest to Bar Pull-ups