Monthly archives: April, 2015

Benchmark Girl Friday

” Diane”

21-15-9

Deadlift (225/155)

Handstand Pushups

 

 



Squats are Back!!!!

 

 

Strength-

Back squat

work up to heavy 2

1 (3sec pause at bottom) + 1 regular speed

 

WOD

3 mins

30 cal row

* remaining time MAX thrusters ( 95/65)

REST 2 mins

2 mins

15 Cal Row

* remaining time MAX thrusters ( 95/65)



Boulder Shoulders

Strength-

Push Press

65%- 3×3

70% – 3×2

75% – 2×2

 

WOD

AMRAP 12

30 ii Unders

5/5 KB Shoulder 2 Overhead (53/35)

* E2MOM 5 KB swings



Snatch It Up

Strength-

Death by Pull-ups

Min 1 -1 pull up

min 2- 2 pull ups

etc….

 

WOD

5RFT

400m run (3loops in trail)

10 Power snatches (95/65)



Cleans and EMOMs

Strength-

Hang Squat cleans

65% 3×3

70% 3×2

75% 2×2.

WOD

Emom 16.

1. 20 wall balls (20/14).      (Try unbroken)

2. Right side plank.

3. 5 power cleans from ground at 65% weight( can add if to easy).

4. Left side plank



High 5 Chipper

WOD

teams of 2

*must be done in sets of 5 per partner

60 Bar Facing Burpees

50 KB Swings  (53/35)

40 Front squats ( 75/55)

run 6 loops around trail together

40 Bar Facing Burpees

50 KB Swings

60 Front Squats

 

 



Friday Fun

Strength –

4 rds

a.) Spilt squat 6/6

b.) Double kb cleans 3-5

 

WOD

AMRAP 12

12 Chest to Bar pullups

12 Box Jump overs (24″/20″)

12 Power Snatches ( 75/55)



End of Week Burner

5 RFT.

10 Medball Cleans  (20/14)

10 Sit Ups

8 Alt. Pistols

8 t2b



Amazing Grace

Strength

Front Squat

65% x2

70% x2

75% x2

80%x2

85% 5×1   If singles feel smooth/ easy increase across each set

 

WOD

“Grace”

30 Clean and Jerks for time

135/95

* we performed this workout in October during our Barbell for a Boobs funraiser.

Did anyone get more fit????



Get Swole Then Sweat it Out

 

Strength-

4 Rds

a.) Incline DB Bench Press 10

b.) Rope Climbs 2

 

WOD

Buy In: 800m Run

3RFT

15 Wall Balls

15Burpees

15 Deadlifts (185/125)

Buy Out: 800m run



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