WODS: April 2015

CALENDAR VIEW
Thursday, April 30 2015
#RODNEYTIME
#RODNEYTIME 30 x Pull Up
30 x Alternating Back Rack Lunge (115/75)   [135/95]
30 x Shoulder to Overhead (115/75)   [135/95]
400M Run
20 x C2B Pull Up
20 x Alternating Front Rack Lunge (115/75)   [135/95]
20 x Shoulder to Overhead (115/75)   [135/95]
400M Run
10 x Bar Muscle Up
10 x Alternating Overhead Lunge (115/75)   [135/95]
10 x Shoulder to Overhead (115/75)   [135/95]
400M Run
*18 MIN CAP To Get Out The Door For Last Run!*
Wednesday, April 29 2015
Headless Slynt
Headless Slynt 7 Rounds:
7 x Thruster (135/95)
7 x Box Jump Over (24/20)
*Cannot Land On Box. Must Jump Over*
Tuesday, April 28 2015
Lord Commander Snow
Lord Commander Snow 21-15-9
Burpee
Toe 2 Bar
*5 MIN CAP*

2 MIN REST

21-15-9
Wall Ball (20/14)
Hang Clean (135/95)
*5 MIN CAP*
Monday, April 27 2015
High Sparrow
High Sparrow 10 MIN AMRAP:
7 x Snatch (115/75)
12 x Overhead Squat (115/75)
20 x Deadlift (115/75)
Friday, April 24 2015
Forsberg Hat Trick!
Forsberg Hat Trick! 3 Rounds:
100 x Double Under
10 x Hang Squat Clean (115/75)
21 x C2B Pull Up
Thursday, April 23 2015
#TraderJeffs
#TraderJeffs 10 MIN AMRAP:
7 x Ring Dip   [Muscle Up]
16 x Alternating KB Snatch (24/16kg)
*KB Must Touch Ground Between Reps*
Wednesday, April 22 2015
Earth Day WOD
6 Rounds:
10 x Deadlift (225/155)
10 x Box Jump (30/24)
200M Run
Tuesday, April 21 2015
Braavos
12 MIN AMRAP:
3-6-9-12-15-18-...
Overhead Squat (95/65)
Toe 2 Bar
Monday, April 20 2015
House of Black and White
5 Rounds:
25 x Wall Ball (20/14)
10 x Clean & Jerk (135/95)
*5 x Burpee every time a set is broken up*
Thursday, April 16 2015
Beth's B-Day WOD
Beth's B-Day WOD 3 MIN AMRAP:
6 x Box Jump Over (24/20)
6 x HR Push Up   [Strict HSPU]

1 MIN REST

2 MIN AMRAP:
4 x Ring Dip   [MU]
9 x KB Swing (24/16kg)   [32/24kg]

30 SEC REST

1 MIN AMRAP:
Thrusters (95/65)   [135/95]
*Post Score for each WOD as Reps Completed*
Thursday, April 16 2015
Nobody's B-Day WOD
21-18-15-12-9-6-3:
Wall Ball (20/14)
Burpee
Toe 2 Bar
*18 MIN CAP*
Wednesday, April 15 2015
Becca's B-Day WOD!
Becca's B-Day WOD! 10 MIN AMRAP:
20 x Med Ball Clean (20/14)
10 x Wall Climb
*Sub 30 x Shoulder Touches for Wall Climbs*
Tuesday, April 14 2015
Mel's B-Day WOD
Mel's B-Day WOD 29 x Air Squat   [Alt. Pistol]
29 x Double Under
29 x Deadlift (135/95)
29 x Double Under
29 x Clean (135/95)
29 x Double Under
29 x Air Squat
29 x Double Under
29 x Clean (135/95)
29 x Double Under
29 x Deadlift (135/95)
29 x Double Under
29 x Air Squat   [Alt. Pistol]
*17 MIN CAP*
Monday, April 13 2015
Dustin's B-Day WOD
Dustin's B-Day WOD 5 Rounds:
20 x Pull Up   [C2B]
400M Run
*7 x Burpee every time you break before 20*
*20 MIN CAP*
Friday, April 10 2015
No Time For Caution
No Time For Caution 5 Rounds:
15 x Ring Dip   [8 x MU]
400M Run
Thursday, April 9 2015
2012 Regional Event 4ish
2012 Regional Event 4ish 50 x Back Squat (135/95)
40 x Pull Up
30 x Shoulder to Overhead (135/95)
40 x Front Squat (135/95)
30 x Pull Up
20 x Shoulder to Overhead (135/95)
30 x Overhead Squat (135/95)
20 x Pull Up
10 x Shoulder to Overhead (135/95)
*20 MIN CAP*
Wednesday, April 8 2015
Blue Devils
Blue Devils 10-9-8-7-6-5-4-3-2-1
Snatch (95/65)
Wall Ball (20/14)
*12 MIN CAP*
Tuesday, April 7 2015
Diane
21-15-9:
Deadlift (225/155)
Hand Stand Push Up

Last Done 27 OCT 2014
Monday, April 6 2015
blackjaguarwhitetiger
12 MIN AMRAP:
8 x Power Clean (115/75)
8 x Toe To Bar
8 x Burpee
Friday, April 3 2015
Furious 7!!!
Furious 7!!! 21-15-9:
Deadlift (225/155)
Overhead Squat (135/95)
*1 Bar per person, change weights each round*
Thursday, April 2 2015
Homestar Runner
Homestar Runner 18 MIN AMRAP:
20 x Box Jump (24/20)
20 x Power Snatch (75/55)
20 x Toe 2 Bar
Wednesday, April 1 2015
Doc
Doc 400M Run
50 x Front Squat (95/65)
50 x Hand Release Push Up
400M Run

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