Wednesday 4.15.15 By Coach BlakeWODNo Comments Strength: 3RM Front Squat Metcon: 4-3-2-1 Rope Climb (15″) Strict HSPU Squat Clean SX – 165/105# RX – 205/135# CRX – 225/155# April 14, 2015
Tuesday 4.14.15 By Coach BlakeWODNo Comments Opener: Squat Therapy 3×10 Metcon: 6 Rounds 400m Sprint rest 2 minutes April 13, 2015
Monday 4.13.15 By Coach BlakeWODNo Comments Strength: 2RM Shoulder Press Metcon: AMRAP7 7 Pullups 7 Burpees rest 2 minutes AMRAP5 5 C2B Pullups 5 Hang Power Cleans (135#/95#) rest 2 minutes AMRAP3 3 Bar MU 3 Power Snatches (135#/95#) April 12, 2015
Saturday 4.11.15 By Coach BlakeWODNo Comments AMRAP20 w/ partner Pace Setter: 500m Run Worker: AMRAP 12 OH Lunge (45#/25#) 6 Burpees to plate 2 Rope Climbs (15′) April 10, 2015
Friday 4.10.15 By Coach BlakeWODNo Comments Strength/Skill: EMOM10 (building) 1 Hang Clean + 1 Clean + 1 Front Squat Metcon: “Grace” 30 Clean and Jerks (135#/95#) April 9, 2015
Thursday 4.9.15 By Coach BlakeWODNo Comments Opener: Mobility Crossover Symmetry (activation series x2) Headliner: Build to a heavy 50′ Zercher Carry 15 Ball Slams (50#/30#) after every carry Check out Rob Orlando’s video on the Zercher Carry April 8, 2015
Wednesday 4.8.15 By Coach BlakeWODNo Comments Strength: 5 Rounds (not for time) 5 strict T2B 5 strict HSPU Metcon: EMOM21: 1st – 30 Air Squats 2nd – 30 Hollow Body Rocks 3rd – 15 Pushups April 7, 2015
Tuesday 4.7.15 By Coach BlakeWODNo Comments Strength: 3 Rounds (not for time) 10 Ring Dips 5 Bench Press Metcon: AMRAP8 250 Double Unders Bar Muscle Ups – Max Reps with remaining time rest 2 min AMRAP6 60 Cal Row 50 KB Swings (70#/53#) April 6, 2015
Monday 4.6.15 By Coach BlakeWODNo Comments Strength: EMOM10 2 Back Squats (start at 75%) Metcon: 5 Squat Snatches (155#/105#) 30 Wall Balls (20#/14#) 4 Squat Snatches 30 Wall Balls 3 Squat Snatches 30 Wall Balls 2 Squat Snatches 30 Wall Balls 1 Squat Snatch April 5, 2015