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Monthly Archives

April 2014

Thursday, April 24th 2014

By | Workout of the Day | No Comments

Strength:

8 Sets of
4 Weighted/Strict Chinups
Max Plank

WOD:

2 Minutes of Rowing for Max Calories
1 Minute Rest
2 Minutes of Burpee Pullups
1 Minute Rest
2 Minutes of Bar L-sit (max accumulated seconds)
1 Minute Rest
1 Minutes of Rowing for Max Calories
30s Rest
1 Minutes of Burpee Pullups
30s Rest
1 Minutes of bar L-sit (max accumulated seconds)

Cashout:

Lat Stretch
Hip Flexor Stretch

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Thursday, April 17th 2014

By | Workout of the Day | No Comments

Strength:

Make up day
Complete either of the following if you have not already
Bench Press
10@55%
8@60%
8@65%
6@75%
4@80%
2@85%
AMRAP@65%
rest 2 minutes between sets
OR
Front Squat
6@65%
4@75%
2@85%
3@80%
2@85%
2@90%
6@75%
Rest 2 minutes between sets
OR
Deadlift
10@55%
8@60%
8@65%
6@75%
4@80%
2@85%
8@65%
rest 2 minutes between sets

WOD:

20 Minute AMRAP
15 Front Squats (185/155)
60 DU’s
30 Burpee box jump overs
60 DU’s
45 Abmat sit-ups
60 DU’s

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