4/17/14 WOD

Main – CrossFit

Kettlebell Swing (4×10 (American; hard swing))

Pistols (4×3 (each leg))

Metcon

Reflex (Time)

3 RFT

30 DU
9 ground to oh (115/75) (155/115)

4/16/14 WOD


Main – CrossFit

Bench Press (3×5 (go up each set; narrow grip))

Single Arm DB row (3×8 (each arm; superset w/ bench press))

Metcon

Elbow grease (Time)

5 RFT
6 ring dip
9 WBS (20/14#) (30/20)
12 box jump (24/20) (30/24)

15 min cap

4/15/14 WOD


Main – CrossFit

Back Squat (3×3 (go up each set))

Single leg Glute bridge (3×5 (on bench))

Metcon

500m Row (Time)

Max Effort 500m Row

4/14/14 WOD


Main – CrossFit

Power Clean (10 min to find a 1RM OR 6×1)

Metcon

Wrecking ball (Time)

5 RFT
5 strict pull ups
7 power cleans (60-70% 1RM)
9 burpees over bar

15 min cap

4/12/14 WOD


Main – CrossFit

Partner Battle Royale (AMRAP – Rounds and Reps)

20 min AMRAP

Partner WOD

400m Med ball run

AMRAP
5 Deadlifts (225/135)
10 Push Ups
15 DU

4/12/14 WOD


Main – CrossFit

Partner Battle Royale (AMRAP – Rounds and Reps)

20 min AMRAP

Partner WOD

400m Med ball run

AMRAP
5 Deadlifts (225/135)
10 Push Ups
15 DU