WODS: April 2013

CALENDAR VIEW
Tuesday, April 30 2013
Scavs

30 x Snatch (95/65)  [HVY]
50 x Double Under  [100]
30 x Clean & Jerk (95/65)  [HVY]
50 x Double Under  [100]
30 x Dead Lift (95/65)  [HVY]
50 x Double Under  [100]

Monday, April 29 2013
Helen

3 Rounds:
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up

Friday, April 26 2013
Blue Barracudas

Double Under  [100x]
Toes 2 Bar
Box Jump Over (24/20)  [30/24]
Wall Ball (20/14)  [12/11ft]
Overhead Squat (95/65)  [HVY > 135]

40 DU - 35 T2B - 30 BJO - 25 WB - 20 OHS - 25 WB - 30 BJO - 35 T2B - 40 DU
*17 MIN CAP*

Thursday, April 25 2013
KR's Birthday WOD

"Elizabeth"

21-15-9
Squat Clean (135/95)
Ring Dip

Wednesday, April 24 2013
Trial By Combat

10-9-8-7-6-5-4-3-2-1:
HSPU  [P-LET]
Strict Pull Up

Tuesday, April 23 2013
The Unsullied

7 Rounds:
7 x Dead Lift (225/155)  [HVY]
100M Sprint
7 x Bar Over Burpee

Monday, April 22 2013
Project K

15 MIN AMRAP:
15 x Clean & Jerk (155/105)  [HVY]
30 x Double Under  [50x]
20 x Toes 2 Bar
[If You Can, 3 Round Minimum]

Friday, April 19 2013
Blue Space Crystals
10 MIN AMRAP:
30 x Air Squat
Bear Crawl (52 ft)  [HS Walk]
20 x Burpee
Bear Crawl (52 ft)  [HS Walk]
Thursday, April 18 2013
Double Immunity
3 Rounds:
10 x Snatch (115/75)  [HVY]
10 x Ring Dip  [MU]
Wednesday, April 17 2013
Tinman & KC's Wedding WOD

5 Rounds:

10 x Front Squat (135/95)  [HVY]
15 x Toes 2 Bar
20 x KB Swing (24/16)  [HVY]
Tuesday, April 16 2013
Moon Runes

400M Run
20 x Box Jump Over  (30/24) [40/30]
20 x HR Push Up [HSPU>P-Let HSPU]
400M Run
20 x HR Push Up
20 x Box Jump Over
400M Run
*100 x Double Under Buyout  [200]*

Monday, April 15 2013
Becca & Mel's B-Day WOD

2 Rounds:  [3 Rounds If You Can]
30 x Pull Up
15 x Burpee Dead Lift (155/105)  [HVY]
12 x Hang Clean (155/105)  [HVY]

Friday, April 12 2013
Goblin Cleaver

10 MIN AMRAP:
5 x Front Squat (135/95)  [HVY & Squat Clean First Rep]
5 x Ring Row [Pull Up > C2B > Bar MU > MU]

Thursday, April 11 2013
11 APR WOD

3 Rounds:
10 x Power Clean (155/105)  [HVY]
15 x HSPU
20 x Toes 2 Bar
*15 MIN CAP*

Wednesday, April 10 2013
10 APR WOD

"Jimmy's BDay Wod"
15 MIN AMRAP:
50 x Situp  [GHD]
50 x Push Up  [Use 2 x KB]
50 x Air Squat  [Med Ball Clean 20/14]
50 x Burpee Box Jump (24/20)  [30/24]

Tuesday, April 9 2013
9 APR WOD

5 Rounds:
10 x Hang Power Snatch (95/65)  [HVY]
15 x Wall Ball (20/14)  [12ft]

Monday, April 8 2013
8 APR WOD

20 MIN AMRAP:
1 Mile Run "Buy In"
Then, AMRAP:
10 x Burpee Pull Up [MU]
10 x Dead Lift (185/125)  [275/185]
30 x Double Under  [50x]

Friday, April 5 2013
5 APR WOD

2013 Open WOD 13.5:
4 MIN AMRAP:
15 x Thruster (100/65)
15 x C2B Pull Up
If 90 Reps are completed, the time extends to 8 Minutes

If 180 Reps are completed, the time extends to 12 Minutes

Thursday, April 4 2013
4 APR WOD

5 Rounds:
10 x Dead Lift (185/125)
30 x AbMat Sit Up
10 x Shuttle Run (20')

Wednesday, April 3 2013
3 APR WOD

10 MIN AMRAP:
KB Snatch (24/16kg)
Alternating equal sets with each arm
*10 x Burpee every time you set the bell down*

Tuesday, April 2 2013
2 APR WOD

20 MIN AMRAP
10 x C2B Pull Up
15 x Power Clean (155/105)  [HVY]
20 x HR Push Up  [HSPU]
30 x Box Jump Over (24/20)  [30/24]

Monday, April 1 2013
1 APR WOD

3 Rounds:
10 x Overhead Squat (95/65)  [135/95]
50 x Double Under
*10 MIN CAP*
Then:
Rest 2 MIN
Max Reps Ring Dip (Single Set)

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