Monthly Archives: April 2017

Strength:
Hang Cleans

WOD:
400m Run
25 Burpees
400m Run
50 KB SDHP
400m run
50 Russian Twist
400”Run

Strength:
Deadlifts

WOD:
5 Rounds
14 Laterall Hops over Bar
12 Shoulder to Overhead (115/75)
10 Toes to Bar

“Brett Allen”

For time:
1000m row
100 double unders
54 wall balls (20/14)
54 kettle bell swings (55/35)
54 sit ups

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7

In Loving Memory of Brett Allen 11/21/1960-04/15/2014

Moving Day
45 Minute Time Cap
400m Run with equipment to new location

400m Run Back

Workout is scored by:
Total weight moved
Total distance ran

WOD:
5 Rounds
Total Working time:

500m Row
17 Deadlifts (165/105)

Every 6:00 start a new round

Skill:
Double Unders/Handstand Walk

5 Rounds for Time
20 Kettle Bell Swings
10 Pull Ups
5 Defict Handstand Push-ups

Strength:
Back Squats

WOD:
9-15-21-15-9
Power Clean (135/95)
Box Jumps (24/20)

Strength:
Push Press

WOD:
13 Min AMRAP
10-Burpees to Plate
10-Wall Balls

*EMOM 4 Toes to Bar

Partner WOD:
800m Run
100 Goblet Squats
1000m Row
75 Ring Push Ups
400m Run
50 Sumo Deadlift High Pulls (115/75)
500m Row
25 Push Press (115/75)

Strength: Overhead Squat

WOD:
Rounds
6 min AMRAP
5-10-15-20-25
Hang Snatch
Box Jump

*2 Min rest