Month

April 2016
Workout of the Day 4 rounds for time 500 meter row 15 hand release pushups 400 meter run 15 knees to elbows    
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Pre WOD Bench press 3 X 6 Close grip bench press 3 X 6 Workout of the Day Every minute on the minute for 20 minutes Even: 9 bent over dumbbell rows (#50/#30) 6 DB hanging power cleans 3 DB push press Odd: 30 double unders  
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Pre WOD Thruster 5 X 3 Workout of the Day 18 minutes as many rounds as possible 5 ring dips 10 box jumps (24″/20″) 15/12 calorie row    
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Workout of the Day 20 minutes as many rounds as possible 20 med ball cleans (#20/#14) 200 meter run with med ball 20 overhead walking lunge with med ball Post WOD 200 partner medball situps    
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Pre WOD Every 2 minutes for 12 minutes, complete.. 5 bent over barbell rows 5 strict pullups 10 ring rows Workout of the Day 3 rounds for time 400 meter run 25 hand release pushups 25 kettlebell swings (24kg/16kg)  
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Pre WOD Back squat 10-10-10-10 Workout of the Day 15 minutes as many rounds as possible 15/12 calorie row 5 deadlifts (#275/#185) 5 burpees  
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Workout of the Day 0-4:00 400 meter run, AMRAP burpees 2:00 rest 6:00-10:00 400 meter run, AMRAP box jumps (24″/20″) 2:00 rest 12:00-16:00 400 meter run, AMRAP wall ball shots (#20/#14)(10’/9′) 2:00 rest 18:00-22:00 400 meter run, AMRAP squat cleans (#115/#85)    
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Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day 1 mile run for time   Post heaviest deadlift and 1┬ámile time
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Pre WOD Press 3 X 3 Push press 3 X 2 Push Jerk 3 X 1 Workout of the Day 3 rounds for time 10 power cleans (#135/#95) 20 burpees 30 calorie row  
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Workout of the Day 4 rounds for time 5 kettlebell man makers (20 kg/12kg) 10 chest to bar pullups 30 double unders 400 meter run Post WOD 50 hollow rocks  
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