4.9.14 WOD

5' AD//2xBB@BB complex-6 FS/6 bent over row/6 push press/12 lateral hops/spider man stretch/hamstring stretch/samson stretch/sumo squat stretch/3 FS/3 bent over row/3 push press/6 lateral hops/sm/ham/sam/sumo//2xhigh knee grab and exterior rotation/lateral lunge/bow and bend

4x (6xDL@20X0/:60 rest/7xdips/:60 rest)

3x3'-20 KB swings@24kg/250 ft shuttle run/max double unders/3' rest (score is total number of double unders in 3 sets)

2' FLR

notes:

DL-6x135#warmup set/155#/175#/185#/205#

DU-77/104/71

score=175

4.8.14 WOD

5' AD//2x5 wall squat//2X10 OHS@PVC//2X5 goblet squat@16KG//2X10 shoulder dislocates

3' max reps DU

1RM bench-5x75#/1:40 rest//4x100#/1:40 rest//3x115#/1:40 rest//2x130#/1:40 rest//1x140#/4' rest//1x150#(tied PR)

8x :30 row sprints/2.5' rest

notes:

DU-116 reps

row-149m/151m/152m/150m/153m/155m/156m/156m

4.7.14 WOD

5' AD/8' constant movement- 50ft down and back/8x glute bridge/:20 ring dip hold/8x band pull apart/5x deck squat/:20 squat hold

6x BS@BB

4 sets-6-8xBS tempo@30x1

3 rotations: 2' AMRAP-10 pull-ups/10 burpees/1' rest/2' AMRAP-10 thrusters/10 push-ups/1' rest

notes:

BS-8x95#/8x135#/8x155#/6x175#

pull-ups/burpees-2 rounds+12/1 round+11/1 round+10

thrusters/push-ups-2 rounds+9/2 rounds/1 round+16

 

WORKOUT 2

2.5' AD

2x15m sled push@sled weight (103#)//15m sled push/pull@25# plate//15m sled push/pull@50#//15m sled push/pull@70#//15m sled push/pull@90#//15m sled push/pull@135#//15m sled push/pull@180#

 

4.6.14 WOD

5' AD/2x5 wall squat/2x10 squat/2x5 goblet squat@16kg

AMRAP 8'- 20cal AD/10 pull-ups/20 push-ups

4' rest

AMRAP 8'- 15 KBS@24KG/10 pike push-ups on 18" box/20 double unders

4' rest

AMRAP 8'- 250m row/10 push press@95#/10 GHD sit-ups

notes:

AD/pull-ups/push-ups- :30/:40/:40, 2 rounds complete+20cal/10 pull-ups/5 push-ups

KBS/pike push-ups/double unders- 3 rounds complete+15 KBS/1 pike push-up

row/push press/ghd sit-ups- 2 rounds complete+104m