WODs 4.13.15 - 4.17.15

Last week was an awesome week of training. Looking to do a little better this week.  Train hard and smart.  I have another entry to my food blog that I'll be uploading tomorrow. Food is the key. Take a look at my blog and whip up some culinary rocket fuel. Click Here

Weather is calling for a bunch of rain this week so were going to try to keep it inside.

Monday - This workout has a strict 30 minute time cap.  Concentrate on proper form and range of motion before speed. You must rest the complete minute between rounds

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75/55-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75/55-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute


For time:
20 burpees
135/95 RX 95/55 M/S . hang  snatches, 20 reps
20 burpees
185/125 RX 135/75 M/S  hang  cleans, 20 reps
20 burpees


Find a 2RM Bench Press


2 reps @ 85% of 2RM


5 Rounds

In 90 seconds:
10 Unbroken TTB
100m Run
ME Front Squat @ 115#/75 #

Rest 30 seconds before the next round.

Scored by total number of Front Squats.


Find a 1 RM Deadlift


"Dead Annie"


Double Unders


Deadlift at 80% 1 RM

Rest exactly 2 Mins the 1000 Meter row for time.


15 Min AMRAP

8 Pull Ups

8 Push Ups

8 K2E

8 OHS 45# Bar