Thursday 21.4.15 wod: partner wod
Partner WOD
20 Minute AMRAP
50 Sit Ups
40 Cal Bike
30 TTB
20 KB Swings 70/53
10 Inch Worm Push Ups
Wednesday 21.4.14 wod: back sQuat, wall balls, row
Back Squat
2×10 @65%
3×8 @70%
Intervals
5 Sets
20 Wall Balls 20/14
20/16 Cal Row
Rest 1:00
Score Total Time
Tuesday 21.4.13 wod: push press, Bike
Push Press
5×3 Build to a heavy 3
2 Sets
8 Minute Bike
4 Minute Rest Between Sets
Score 2 Sets of Calories Individually
Score is average
Monday 21.4.12 wod: murph prep
Murph Prep
3 Rounds For Time
400m Run
10 Strict Pull Ups
15 Hand Release Push Ups
20 Front Squats 75/55
Sunday 21.04.11 wod: cal bike, bear crawl, jumping jacks
30 Minute AMRAP
50/40 Cal Bike
100ft Bear Crawl
50 Jumping Jacks
SaturdaY 21.04.10 wod: snatch, cal row, burpee broad jumps
Snatch
Power Snatch
7×3 (not touch and go @moderate weight)
4 Rounds For Time
25/20 Cal Row
9 Snatch 115/75
6 Burpee Broad Jumps