WODS: April 2016

CALENDAR VIEW
Friday, April 29 2016
Bored to Death
Bored to Death 200 x Double Under

75 x Wall Ball (20/14)

50 x Deadlift (185/125)

75 x Wall Ball (20/14)

200 x Double Under

MRx {135/95} & 9ft Target

*17 MIN CAP*

Thursday, April 28 2016
#MarkTheChicken
#MarkTheChicken 10 MIN EMOM:

3 x Snatch

3 x Overhead Squat

Then:

7 MIN AMRAP:

6 x Thruster (115/75)   {75/55}

6 x Toes to Bar

Wednesday, April 27 2016
The Red Woman
The Red Woman 20 MIN AMRAP:

50 x Air Squat

25 x Sumo Deadlift High Pull (95/65)

15 x Burpee Facing Box Jump Over (24/20)

Tuesday, April 26 2016
Helen
Helen 3 Rounds:

400M Run

21 x KB Swing (24/16kg)

12 x Pull Up

Monday, April 25 2016
KR
KR 21 x Burpee Muscle Up   {Burpee C2B}

15 x Clean & Jerk (205/135)   {135/95}

9 x Overhead Squat (205/135)   {135/95}

100ft Handstand Walk Cash Out

*14 MIN CAP*

*Sub C2B, Pull Up, or Jumping Pull Up for Muscle Up*

*Sub 60 x Alternating Shoulder Touches for HS Walk*

 

Friday, April 22 2016
Purple Rain
Purple Rain 800M Run 'Buy In'

then

5 Rounds:

10 x Push Jerk (155/105)   [185/125]   {115/75}

50 x Double Under

*12 MIN CAP*

Thursday, April 21 2016
Raksha
Raksha 10 MIN AMRAP:

9 x Clapping Push Up

7 x Toes 2 Bar

5 x Snatch (115/75)   [155/105]   {75/45}

Wednesday, April 20 2016
Bagheera
Bagheera 21-15-9

Deadlift (225/155)

Bar Facing Burpee

*25 x Wall Ball After Each Round (20/14)*

*12 MIN CAP*

Tuesday, April 19 2016
Mary
Mary 20 MIN AMRAP:

5 x Hand Stand Push Up

10 x Pistol (Alternating)

15 x Pull Up

Monday, April 18 2016
Baloo
3 Rounds:

400M Run

10 x Squat Clean Thruster (135/95)

*14 MIN CAP*

Friday, April 15 2016
Tax Day!
9 MIN AMRAP:

4 x Power Clean

5 x Front Squat

6 x Thruster

7 x Bar Facing Burpee

*All With (135/95)*

Thursday, April 14 2016
Mel's B-Day WOD
10-8-6-4-2

Muscle Up

Snatch

*50 x Double Under Before Each Round*

Men's Rx Weights (135/155/165/185/205)   [205/215/225/235/245]

Women's Rx Weights (75/85/95/105/115)   [105/115/125/135/145]

Wednesday, April 13 2016
Dustin's B-Day WOD
10 MIN EMOM:

3-5 x Strict Pull Up/Muscle Up

then

8 x 400M Run

*Rest 1 MIN After Each Round*

*25 MIN CAP*

*Record Each Split Time & Total Time For Score*

Tuesday, April 12 2016
Danny Willett
42-30-21-15-9:

Wall Ball (20/14)

Toes 2 Bar

Ring Dip

*18 MIN CAP*

Monday, April 11 2016
DT
DT 5 Rounds:

12 x Deadlift (155/105)   {115/75}

9 x Hang Clean

6 x Push Jerk

Last Done 5 JAN 2016

Friday, April 8 2016
Quad Jumper
12 MIN AMRAP:

30 x Double Under

15 x KB Swing (24/16kg)

10 x Toes 2 Bar

*EMOM 5 x Push Up   [HSPU/Strict]*

Thursday, April 7 2016
Rogue One
40 x Pull Up

30 x Burpee Box Jump Over (24/20)

20 x Front Squat (155/105)

10 x Bar Muscle Up

20 x Front Squat (155/105)

30 x Burpee Box Jump Over (24/20)

40 x Pull Up

*16 MIN CAP*

*Sub C2B Pull Up for Bar Muscle Up*

Wednesday, April 6 2016
Laurie Albee's B-Day WOD
Every 2 MIN for 20 MIN:

100M Sprint

10 x Deadlift

100M Sprint

*Choose Load to Finish Under 2 MIN*
**If You Can't Complete A Round In Under 2:00, You Must Wait Until The NEXT 2:00 To Start A New Round*

Tuesday, April 5 2016
Grace
Grace 30 x Clean & Jerk (135/95)
Monday, April 4 2016
Wrestlemania XXXII
Wrestlemania XXXII 10 MIN AMRAP:

6 x Squat Snatch (136/95)   {75/55}

3  Muscle Up   {C2B/RD}

*Sub MU with 3 x C2B & # Ring Dip

Friday, April 1 2016
T-Dogg's B-Day WOD

3-6-9-12-15-18-21
Thruster (95/65)
Bar Facing Burpee

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