Friday WOD, April 17, 2015

Posted on 16. Apr, 2015 by .

6

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
5 rounds for time of:

20 Wallballs
20 Sumo deadlift High pull (75 lb./55 lb.)
20 20-inch Box jumps
20 Push presses (75 lb./55 lb.)
20 cal Row
Rest 1 minute

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__________________________

LEANFIT:

5 rounds for time of:

20 Wallballs
20 Sumo deadlift High pull (75 lb./55 lb.)
20 20-inch Box jumps
20 Push presses (75 lb./55 lb.)
20 cal Row
Rest 1 minute

Post time to comments.

___________________________

DE:

5 rounds for time of:

500m Row
12 Burpees
400m Run
80ft Sled push 45 lb./25 lb.
400m Run
Rest 3 minutes

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Thursday WOD, April 16, 2015

Posted on 15. Apr, 2015 by .

2

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Hang power clean, 3-3-3-3-3

WOD:
7 rounds for time of:

300m Row
8 Toes to bar
10 Burpees R
Rest 2 minutes

Post loads and time to comments.

______________________

LEANFIT:

Every minute on the minute for 20 minutes, complete:

3 Hang power snatches (65 lb./35 lb.)
3 Box jumps
3 Pull-ups

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______________________

DE:

3 rounds for time of:

1000m Row
25 Push-ups
25 Back extensions
50 Sit ups

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Wednesday WOD, April 15, 2015

Posted on 14. Apr, 2015 by .

4

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
As many rounds as possible in 30 minutes of:

800m Run
20 Walking lunges with 45 lb./25 lb. plate overhead
200m Farmers carry
2 Ring muscle ups

Post completed rounds to comments.

_______________________

LEANFIT:
For time:

100 Sit-ups
50 Burpees
1000m Row
1 mile Run

Post time to comments.

________________________

DE:
4 rounds for time of:

50 Air squats
800m Run

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Tuesday WOD, April 14, 2015

Posted on 13. Apr, 2015 by .

4

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Work to a heavy Strict press

WOD:
“Diane”
Reps 21-15-9 of:

Deadlifts (225 lb./155 lb.)
Handstand push-ups

Rest 3 minutes, then complete Tabata sit-ups

Post loads and time to comments.

________________________

LEANFIT:
5 rounds for time of:

300m Row
15 Kettlebell deadlifts (70 lb./53 lb.)
400m Run

Post time to comments.

________________________

DE:
10 rounds for time of:

3 Deadlifts (185 lb./125 lb.)
5 Box jumps
7 Burpees
200m Sprint
Rest 2 minutes

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Monday WOD, April 13, 2015

Posted on 12. Apr, 2015 by .

2

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Front squat: 5×3 reps @ 80 %

WOD:
4 x through:
1st minute: 3 Squat cleans (185 lb./125 lb.)
2nd minute: 35 Double-unders
3rd minute: 5 Snatches (115 lb./75 lb.)
4th minute: 10 Chest to bar pull-ups

Post loads to comments.

___________________________

LEANFIT:
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post completed rounds to comments.

___________________________
DYNAMIC ENDURANCE:
As many rounds as possible in 35 minutes of:
5 Pull-ups
10 Push ups
15 Squats
30 Double-unders
2 minutes on the AIR DYNE

Post completed rounds to comments.

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