WOD 4-27-12

10 x BACK SQUAT 225/135

ROW 50 METERS

9 x BACK SQUAT

ROW 100 METERS

8 x BACK SQUAT

ROW 150 METERS

7 x BACK SQUAT

ROW 200 METERS

6 x BACK SQUAT

ROW 250 METERS

5 x BACK SQUAT

ROW 300 METERS

4 x BACK SQUAT

ROW 350 METERS

3 x BACK SQUAT

ROW 400 METERS

2 x BACK SQUAT

ROW 450 METERS

1 x BACK SQUAT

ROW 500 METERS

WOD 4-25-12

1 x WALL WALK

3 x RUSSIAN KB SWINGS 70.5/50

2 x WALL WALKS

6 x SWINGS

3 x WALL WALKS

9 x SWINGS

*Each round go up by 1 in wall walks and 3 in KB swings.

AMRAP IN 9 MIN

STRENGTH

WEIGHTED PULLUPS

3-3-3-3-3

*After each round of pullups

3 x KB CLEAN & PRESS 50/35 (3 per arm)

WOD 4-24-12

RUN 800 METERS

30 x DEADLIFT 185/115

RUN 600 METERS

25 x STRICT RING DIPS

RUN 400 METERS

20 x DEADLIFTS 225/135

FINISH = 12 x HR PUSHUPS

            6 x V-UPS

            AMRAP IN 6 MIN.

WOD 4-23-12

STRENGTH

1 SET x 20 REPS

Go up 5-10% in weight from 4-18-12

WOD

5 x HANG CLEANS 135/95

3 x PUSH PRESS 135/95

20 x DOUBLE UNDERS

AMRAP IN 12 MIN

*Try to do your set of 5 & 3 Reps Unbroken!

FINISH = 30 x STRICT TOES TO BAR

WOD 4-20-12

RUN 400 METERS 75-80% SPRINT

21 x THRUSTERS 95/65pds

21 x PULLUPS

RUN 300 METERS 85-90% SPRINT

15 x  THRUSTERS

15 x  PULLUPS

RUN 150 METERS 100% SPRINT

9 x THRUSTERS

9 x  PULLUPS

SKILL WORK = 20 x TURKISH GET UPS 50/35pds

                    10 per side

WOD 4-18-12

STRENGTH

1 SET x 20 REPS

*Must be done unbroken!

Pick weight that would be difficult for 10-12 Reps.

WOD

AMRAP IN 7 MIN

7 x KB SNATCH'S 50/35

7 x BURPEE'S

SKILL WORK

10-15 MIN OF MUSCLE UP PROGRESSION

WOD 4-17-12

9 x DEADLIFT 155/100

12 x HR PUSHUPS

15 x BOX JUMPS 24"/20"

AMRAP IN 15 MIN

FINISH = 100 x SITUPS

WOD 4-16-12

30 x BW RING ROWS

60 x OHS 95/65

90 x RUSSIAN KB SWINGS70.5/50

ROW 1200 METERS

WOD 4-13-12

AMRAP IN 15 MIN.

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

*After each round clean and jerk 155/95,

 Reps = whatever round you are on!

FINISH = 200 x RUSSIAN TWISTS 25/15

WOD 4-11-12

3 x MAN MAKERS 35/25

10 x LUNGES 35/25 (5 per leg)

15 x SITUPS

AMRAP IN 15 MIN

FINISH =

L-SITS x MAX HOLD

300 METER RUN

5 ROUNDS

WOD 4-10-12

STRENGTH

5-5-5-5-5

AMRAP IN 10 MIN.

7 x POWER SNATCH 95/65

30 x DOUBLE UNDERS

WOD 4-9-12

25 x STRICT PULLUPS

50 x BACK SQUATS 135/95

50 x HR PUSHUPS

50 x KB SWINGS 50/35

50 x TOES TO BAR

50 x KB CLEAN & PRESS 50/35

25 x STRICT PULLUPS

WOD 4-4-12

50 x PULLUPS

25 x BOX JUMPS 24"/20"

75 x HR PUSHUPS

25 x BOX JUMPS 24"/20"

75 x SITUPS

25 x BOX JUMPS 24"/20"

50 x KB CLEAN & PRESS 35/25

25 x BOX JUMPS 24"/20"

Wod 4-3-12

RUN 400 METERS

POWER CLEANS 135/95

RING DIPS

21-15-9

FINISH = 4 x ROLLOUTS

12 x V-UPS

20 x RUSSIAN TWISTS 25/15

24 x CHINNIES

3-5 ROUNDS

WOD 4-2-12

1 x THRUSTER EVERY MIN.

ON THE MIN. UNTIL FAILURE

Example : Min. 1 = 1 Thruster, Min 2 = 2 Thruster,

Min 3 = 3 Thrusters, and so on!

FINISH = 30 x STRICT PULLUPS

                 Try adding weight!