4/28/16 – WOD

STRENGTH 

3×15-20 GHD Sit Up

METCON 

1000 Meter Run

75 Box Jump (24/20)

50 Toes To Bar

4/27/16 – WOD

STRENGTH 

5×2 Back Squat

METCON: 21-15-9

Deadlift (225/155)

Ring Dip

4/26/16 – WOD

STRENGTH: 

5×3 Shoulder Press

METCON: 10 Minute AMRAP

15 Wall Ball

10 Burpee

4/25/16 – WOD

STRENGTH: 10 Minute EMOM

1 Power Clean (+) 1 Squat Clean

METCON: 4 Rounds

55 Double Unders

15 Chest 2 Bar Pull Up

5 Hang Power Clean (135/95) 

4/22/16 – WOD

7×1 Snatch

5×2 Deadlift

50 Ring Push Up or Push Up (AQAP)

4/21/16 – WOD

STRENGTH 

3×15-20 GHD Sit Up

METCON: 15 Minute AMRAP

3 Wall Climb

15 Air Squat

200 Meter Run or 250 Meter Row

4/20/16 – WOD

STRENGTH 

5×2 Front Squat

METCON: 7 Rounds

10 Pull Up

10 Box Jumps (24/20)

4/19/16 – WOD

STRENGTH 

3×1 Minute Handstand Hold

METCON: 10 Minute AMRAP 

20 Kettlebell Swing 

20 Goblet Lunge

20 Sit Up

WOD 4/15/16

7×1 Clean

5×3 Romanian Deadlift

30 Handstand Push Up (AQAP) 

WOD 4/15/16

STRENGTH 

Tabata Sit Up

METCON: 15 Minute AMRAP

10 Box Jumps

10 Toes To Bar

10 Wall Balls