Friday April 4th
Strength
OHS
3-3-2-2-1-1..
WOD
21-15-9
KB swings (62/35)
DU’s
Air Squats
Cashout
100m unilateral DB OH walk
Thursday April 3rd
Skill
Agility ladder + 3:00min row for distance (max meters)
WOD
10:00 AMRAP
15 Hang Cleans (115/65)
10 pull-ups
5 Burpees
Wednesday April 2nd
Strength
Strict press
5-5-5-5-5
WOD 5-rounds
6 sprints (20m)
6 DL (275/135)
2 Wall climbs
10 T2B
Tuesday April 1st
WOD
“Deck of Doom”
Hearts=Sit-ups
Diamonds=Box Jumps
Spades=Slam balls
Clubs=HRPU’s
Jokers=400m run
Monday March 31st
Strength
Front Squats
5-5-5-5-5
WOD
11:00min AMRAP
20 WB (20/14)
15 Ring Rows
Friday March 28th
2014 CrossFit Games
Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters (95/65) and
Burpees over bar
(must face bar when performing Burpees, both feet must leave the ground at the same time when jumping over bar)
Thursday March 27th
Strength
EMOM for 10:00min
3 OHS (135/75) from ground
WOD
5RFT
15 Box jumps (24/20)
15 back extensions
100m MB run (20/14)
Wednesday March 26th
Strength
Max number of reps
Bench press in 4:00min
(115/55)
WOD
9:00min AMRAP
20 DU’s
15 HRPU’s
10 KB Swings (62/35)
Tuesday March 25th
Strength
Snatch Squats
4-4-4-4
WOD
18-15-12-9
Clusters (95/65)
Pull-ups
Friday March 21st
Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
Scaled WOD will be available
