Friday WOD, April 22, 2016

Posted on 21. Apr, 2016 by .

1

WOD:
For time:

15 Clean & jerks (185 lb./135 lb.)
15 Muscle-ups
15 Cleans & jerks (165 lb./125 lb.)
15 Muscle-ups

Post time to comments.

________

LEANFIT:
3 rounds for time of:

35 Sit-ups
25 Bar thrusters
15 Pull-ups
800m Run

Post time to comments.

________

DE:

4 rounds for time of:

35 Sit-ups
25 Bar thrusters
15 Pull-ups
800m Run

Post time to comments.

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Thursday WOD, April 21, 2016

Posted on 20. Apr, 2016 by .

0

Strength:
Back squats, 1×10 @60%, 1×10 @65%, 1×8 @70%
Front squats, 1×5 @70%, 1×5 @75%, 1×5 @80%

WOD:
3 rounds for time of:

800m Row
80 Double-unders
800m Run

Post loads and time to comments.

_______

LEANFIT:

7 rounds for time of:

10 Kettlebell swings (35 lb./26 lb.)
7 Box V-ups
400m Run

Post time to comments.

_______

DE:

10 rounds for time of:

10 Kettlebell swings (35 lb./26 lb.)
7 Box V-ups
400m Run

Post time to comments.

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Wednesday WOD, April 20, 2016

Posted on 19. Apr, 2016 by .

2

Strength:
5×2 Deadlift, pause above knee, @80% of clean
3×3 Strict press

WOD:
For time:
70 Handstand push-ups
*Every time you break, do 10 toes to bar
**If you break the toes to bar, do 5 burpees

Post loads and time to comments.

_______

LEANFIT:
3 rounds of:
As many rounds as possible in 7 minutes of:

30 second Handstand hold
30 second Ring hold
30 second Plank hold
10 Walking lunges
10 Back extensions
800m Run

________

DE:
Deadlift work to a heavy 90%

3 rounds of:
As many rounds as possible in 7 minutes of:

30 second Handstand hold
30 second Ring hold
30 second Plank hold
10 Walking lunges
10 Back extensions
800m Run

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Tuesday WOD, April 19, 2016

Posted on 18. Apr, 2016 by .

2

Strength:
Turkish get up (work to a heavy)

WOD:
5 rounds for time of:

300m Row
5 Hang power cleans (165 lb./125 lb.)
10 Chest to bar pull-ups
Rest 2 minutes

Post loads and time to comments.

_________

LEANFIT:
As many rounds as possible in 20 minutes of:

10 Kettlebell deadlifts
10 Burpees
10 Lateral box step overs
10 Hollow rocks

Post completed rounds to comments.

_________

DE:
Turkish get up (work to a heavy)

As many rounds as possible in 30 minutes of:

10 Kettlebell deadlifts
10 Burpees
10 Lateral box step overs
10 Hollow rocks

Post completed rounds to comments.

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Monday WOD, April 18, 2016

Posted on 17. Apr, 2016 by .

1

Strength:
5 sets of: Snatch balance + 2 Overhead squats @ 70-75%
Back squats, 1×8 @65%, 1×8 @70%, 1×6 @80%
Front squats, 1×5 @60%, 1×5 @70%, 1×5 @75%

WOD:
For time:

5 Snatches (squat, 135 lb./95 lb.)
25 Push-ups
4 Snatches (squat, 155 lb./105 lb.)
25 Push-ups
3 Snatches (squat, 165 lb./115 lb.)
25 Push-ups
2 Snatches (squat, 175 lb./125 lb.)
25 Push-ups
1 Snatch (squat, 185 lb./135lb.)
25 Push-ups

Post loads and time to comments.

______

LEANFIT:

For time:
5 rounds of:
25 Double-unders
15 Sit-ups

Rest 1 minute, then 5 rounds of:
300m Row
15 Push-ups

Rest 1 minute, then 5 rounds of:
20 Russian twists
15 Wall balls

Post time to comments.

______

DE:
10×2 Squat clean thrusters (115 lb./75 lb.) with 1 minute rest between sets

For time:
5 rounds of:
25 Double-unders
15 Sit-ups

Rest 1 minute, then 5 rounds of:
300m Row
15 Push-ups

Rest 1 minute, then 5 rounds of:
20 Russian twists
15 Wall balls

Post loads and time to comments.

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