April 2015 WODs

Wed April 1

strength

A- FS @33x0- 185(5)/ 205(5)/ 235(5)/ 255(1)/ 275(1)/ 295(f)

B- L arm SA kb snatch 35lbs x25, 3 sets

C- 10 SA db scott curl, 30lbs ea, 3 sets

conditioning

15min sled drag 135lbs- 20.6 laps ~1km

mobility

60min yoga

Thurs April 2

conditioning

20min AMRAP

25m lunge 95lbs

100m jog

~12 rounds in 20:55

strength

A- DL 5x5, 335lbs, felt light/quick

B- 3 1/2 press on parallettes, 5 sets

C- db scott curls, 30lbs ea x10, 3 sets

D- 5 rounds alternating

5 strict t2r / 20 abmat sit-ups 

Fri April 3

conditioning

3 RFT

800m run

3 rounds

     7 kb thrusters 2x 1.5pd

     7 DL 275lbs

~19:29

accessory

A- 100 abmat sit-ups

B- 3min ring support accumulate ~5:20

C- 12 db scott curls, 30lbs ea, 3 sets

mobility- 45min front split work

Sat April 4

conditioning

20min AD legs only

~270 (120/ 150)

+

10min AMRAP

25m prowler push, low handles

75m run

~8 rounds (in 11min)

accessory

A- 5 sets on 3min-

10 kb snatch 53lbs L

10 kb snatch 106lbs R

B- 100 ghd sit-ups

C- 15 db scott curl, 30lbs ea, 3 sets

Sun April 5

Easter- rest

Mon April 6

conditioning

part 1- 5 x4:00 AD, 1:00 rest

~ avg watt/kg = 345/91 = 3.8

+

part 2- 10 30lb ball slam EMOM x10

+

part 3- 10min sled push 360lbs

~6 lengths (~120m)

strength

A- 1 ps x6 sets- 95 x5/ 135 x1

B- 3 FS @33x0, 225lbs, 4 sets

C- 8 rdl 225lbs x3 sets

D- 100 ghd sit-ups

mobility- 45min middle split

Tues April 7

rest

Wed April 8

conditioning

2km row ~6:54

+

21/ 15/ 9

R arm kb snatch 3pd

L arm kb snatch 2pd

ring dips

~10:42

accy

A- 8 db scott curl, 35lbs ea, 3 sets

B- 100 ghd sit-ups 

mobility- 1hr yoga

Thurs April 9

conditioning

20min AMRAP

75m sled drag, 135lbs

25m plank walk

25m lunge, 135lbs

~6 rounds (20:50)

+

10 kbs (russian), 124lbs EMOM x5

strength

A- 1 ps x7 sets- 135(3)/ 155(2)/ 175(2)

B- 2 pause bn pj, 7 sets- 135(3)/ 155/ 185/ 205/ 225lbs

C- 8 squat 225lbs x5 sets

accy

A- 10 db scott curls, 25lbs ea, 3 sets

B- 100 abmat sit-ups

Fri April 10

conditioning

20min (10 rounds)

1min sled drag 135lbs

1min farmers carry 2x 1.5pd kb

strength

A- 2 ps blocks- 135/ 155/ 166/ 166

B- FS/ PJ- 185/ 205/ 225/ 245

C- 1 FS- 275/ 275/ 275

D- 5 DL EROM 315lbs x4 sets

accy

A- 3 rounds alternating

1- 10 bbell back ext 65lbs

2- 30s FLR feet elevated, planche prog

3- 5 1/2 parallette Press to L-sit

B- 10 ng db sa press- 55(R)/40(L) x3sets

C- 12 db scott curls, 25lbs ea x3 sets

D- 100 abmat sit-ups 

mobility- 45min front split 

Sat April 11

conditioning

Eva- 5 RFT

800m run

30 2pd kbs

30 pull-ups (pulldowns)

~33:48

accy

10 rnds- 10 abmat sit-ups / 3 strict t2r

Sun April 12

rest 

Mon April 13

strength

A- 1 hhps, 5 sets, 135lbs

B- 3 FS, 5 sets, 236lbs

C- 8 rdls, 3 sets, 245lbs

D- 100 abmat sit-ups

conditioning

800m sled drag, 135lbs

~12:27 (pr)

+

4 RFT

15 RA kb clean, 3pd

15 LA kb clean, 1.5pd

15 kb goblet squat 3pd

15 burpee box jump overs 24"

~21:38

mobility- 45min front middle split

Tues April 14

conditioning

8min AMRAP 360lb sled push

~6 lengths (120m) in 7:45, a little over 2min faster for the 6 lengths than last time!...

strength

1- 12 bn shoulder press 95lbs, 3 sets

2- 20 rep squat- 245lbs

3- 25 plate pullovers, 25lbs

4- 12 cgbp 135lbs, 3 sets

5- 15 bent over rows, 135lbs, 3 sets

6- 15 rdl 225lbs

7- 15 shrug 225lbs

8- 25 plate pullovers, 25lbs

accessory

A- alt x3 sets

1- 12 banded reverse hypers 

2- 60s c2w hs hold

B- alt x3 sets

1- 6 ng db press 60lbs(R)/ 45lbs(L)

2- 10 db scott curls 30lbs ea

C- 100 ghd sit-ups 

mobility- 25min shoulder work

Wed April 15

part 1

gymnastics core 1

+

25min hamstring mob

part 2

conditioning

partner (split the snatch/ both do wb/du)

80 db snatch 50lbs

30 wb / 50 du

40 db snatch 70lbs

30 wb / 50 du

20 db snatch 100lbs

30 wb / 50 du

~11:30

strength

A- 2 halt clean 185lbs x5 sets

B- 2 pj x7 sets 135/ 155(4)/ 185/ 205lbs

C- 3 FS x3 @33x0- 225(3) x2/ 236(3) x1

accessory

A- walk walks 5x5

B- 12 db scott curl 30lbs ea, x3 sets

C- 5 hspu with 6" EROM, singles

D- 3 attempts ea SA chin-up 

Thurs April 16

conditioning 

3 RFT

100m sled drag, 180lbs

25m lunge 155lbs

~11:09

+

2 RFT

30 kb snatch 2pd (15ea)

30 R arm kb thruster 2pd

30 kb snatch 2pd (15ea)

30 L arm kb thruster 2pd

~20:24 (4+min better than July 2014)

+

100 abmat sit-ups

mobility- 25min shoulder / spine

Fri April 17

conditioning 

3 sets on 3min

3 PS (135/ 155/ 175lbs)

15s AD for max watt- 1501/ 1626/ 1650)

+ 2min rest

Isabel at 185lbs

~12:28

+ 2min rest

build to tough PS in 3min

~205lbs

strength

1- 12 bn shoulder press 95lbs, 3 sets

2- 20 rep squat- 250lbs

3- 25 plate pullovers, 25lbs

4- 12 cgbp 135lbs, 3 sets

5- 15 bent over rows, 135lbs, 3 sets

6- 15 rdl 235lbs

7- 15 shrug 235lbs

8- 25 plate pullovers, 25lbs

9- 100 ghd sit-ups

10- 8 db scott curls 35lbs, 3 sets

mobility- 45min front split work

Sat April 18

conditioning

20min burpees box jump overs 24"

~173 (more there, hr 160)

+

12 kbs EMOM x5, 124 lbs

strength

A- 2 block snatch- 135 2x2/ 155 2x2

B- 1 FS + jerk- 4 sets- 155(2)/ 185(2)

C- 5 deficit DL- 4 sets, 325lbs

D- 100 abmat sit-ups

E- 12 db scott curl, 25lbs x3 sets

Sun April 19

gymnastics/skill

3 rounds

1- 3 1/2 press parallettes to L-sit

2- 30s FLR, box, increase lean

3- 10 bbell back ext, 65lbs

4- 5 L-sit leg lifts

5- 30- hanging L-sit on rings, bent knee

accessory

A- 3 sets alternating

1- 10 ng db press 60lbs(R)/ 50lbs(L)

2- 10 db scott curl 30lbs

B- 3 sets alternating

1- 10 tricep reverse pressdowns 30lbs

2- 25 lat pulldowns- 42/ 50/ 60lbs

C- 50 plate front raises, 25lbs

mobility

30min shoulder/ t-spine

30min yoga, strength 

Mon April 20

strength

A- hhps blocks- 10 sets- 135(2) x2/ 155(2) x2/166(2)/175(2)/186(1)/195(1) x3

B- 3 FS @33x0, 5 sets- 135/ 185/ 205/ 225/ 240lbs

C- 8 rdls, 3 sets, 260lbs

D- 10 rounds- 10 abmat sit-ups/ 3 t2r

(abs felt strong today)

conditioning

800m sled drag, 135lbs

~11:51 (pr)

Tues April 21

conditioning

6x 20m sled push 360lbs (120m)

~6:56

+

10 min AD legs, e2mom 10 bfbbjo 24"

~:30/ :30/ :29/ :26/ :23

strength

1- 12 bn shoulder press 100lbs, 3 sets

2- 20 rep squat- 255lbs

3- 25 plate pullovers, 25lbs

4- 12 cgbp 155lbs, 3 sets

5- 15 bent over rows, 145lbs, 3 sets

6- 15 rdl 255lbs

7- 15 shrug 255lbs

8- 25 plate pullovers, 25lbs

mobility- 45min front split work

Wed April 22

A- 2 pause clean-135/155/185/205/225

B- 2 pause pj- 135/ 155/ 185/ 205/ 225

C- 5 db scott curl, 40lbs, 3 sets

+

60min yoga

Thurs April 23

rest

Fri April 24 

rest

Sat April 25

conditioning

5 rounds

100m sled pull, 135lbs

10 kbs 150lbs

~12:29

strength

1- 12 bn shoulder press 100lbs, 3 sets

2- 20 rep squat- 225lbs, :56

3- 25 plate pullovers, 25lbs

4- 12 cgbp 155lbs, 3 sets

5- 15 bent over rows, 155lbs, 3 sets

6- 15 rdl 255lbs

7- 15 shrug 275lbs

8- 25 plate pullovers, 25lbs

accessory

A-5 kb snatch-70/ 106/ 124 (x2 @106(L))

B- 50 ghd sit-ups 25lb plate

C- 3 db scott curl 45lbs x3 sets

mobility- 45min front middle split work

Sun April 26

A- 3 rounds alternating

1- 12 db ng press @41x1, 50lbs ea

2- 12 db scott curl, 35lbs ea

B- 3 rounds alternating

1- 12 lat pulldown, 60lbs

2- 12 rope tricep pressdown, 30lbs

C- 50 shoulder front plate raises, 25lbs

D- 50 parallette shoot throughs

+

20min shoulder/t-spine mobility 

Mon April 27

conditioning

3 rounds on 7min

800m run

10 hsc 135lbs

20 walking lunge 135lbs

~5:21/ 5:12/ 5:03

strength

A- pc/ hc 1.1 x5- 185(2)/ 205(2)/ 225

B- sct (cluster) x5- 185/ 205(2)/ 225(2)

C- 2 pj x5- 185lbs across

D- 3 box squat x5-225/275/325/345/395

E- 5 sumo DL x3- 275lbs across

core- 100 parallette shoot throughs

mobility- 45min middle split work

Tues April 28

conditioning

for time:

1 mile run

75 wb, 30lb/ 10ft

50 bar over burpees

25 hpc 185lbs

~17:42

+

10min sled push 45lbs, cont

~500m (25 lengths)

strength

A- squat @33x0- 135(5)/ 185(5)/ 205(5)/ 225(5)/ 245(5)

B- sa pullup neg- 5 ea arm

C- 7 db scott curl, 40lbs ea x3 sets

D- 100 abmat sit-ups

mobility- 45min front front split work

Wed April 29

oly/power

A- sct- 185(3)/ 205(3)/ 225(2) tng

B- sn pull + ps, blcks 1.1- 175(3)/ 186(2)

C- pj + ohs 1.2- 135 x5 sets

D- squat- 315 x3

strength

1- 12 bn shoulder press 105lbs, 3 sets

2- 20 rep squat- 265lbs, 1:25

3- 25 plate pullovers, 25lbs

4- 12 cgbp 175lbs, 3 sets

5- 15 bent over rows, 135lbs, 3 sets

6- 15 rdl 275lbs

7- 15 shrug 295lbs

8- 25 plate pullovers, 25lbs

mobility- 60min yoga

Thurs April 30

conditioning

5 RFT, 2x 53lb kb

5 press

10 pp

15 squat

~11:17

strength

A- kb snatch- R- 70(10)/ 106(10)/ 124(10)/ 150(f)... L- 70(10)/ 106(10)/ 124(3)

B- 3 rounds alternating

1- 5 banded EROM DL 225lbs afap

2- 10 band reverse hyper on ghd

C- 50 parallette shoot throughs

~gm2