30
04
2015

5/1/15: Friday

5/1/15: Friday Warm Up: Coaches Choice Strength / Skill: 10 min. to establish 1 RM Power Clean WOD: 20 minute AMRAP: 7 Power cleans (135 / 95) 7 Burpees 7 Box Jumps (24 in. / 20 in.) 5/1/15: Friday Night Firebreathers WOD: Bowerman’s Choice

29
04
2015

4/30/15: Thursday

4/30/15: Thursday Warm Up: Coaches Choice Strength / Skill: Handstand skill review, rope climb skill work WOD: EMOM for 15 minutes: Odd: 25 meter HS walk Even: 1 legless rope climb + 1 rope climb

28
04
2015

4/29/15: Wednesday

4/29/15: Wednesday Warm Up: Coaches’ Choice Strength / Skill: Pistol Skill WOD: 4 rounds for time: 20 box jumps 20 alt. leg pistols Rest 1 min. between rounds

27
04
2015

4/28/15: Tuesday

4/28/15: Tuesday Warm Up Coaches Choice Strength / Skill: Turkish Get Ups (10 x 3) WOD: 3 Rounds for Time: 25 Goblet Squats (75 / 55) 25 Sumo Deadlift High Pulls (75 / 55) 25 V-Ups

26
04
2015

4/27/15: Monday

4/27/15: Monday Warm Up: Coaches Choice Strength / Skill: Touch-and-Go Deadlifts 5, 5, 5, 3, 3 No failure sets / Focus on form WOD: 3 Rounds for Time: Run 800 meters 21 deadlifts (M 115 / W 75) 12 thrusters (M 115 / W 75) (18 minute time cap)