6199 Dressler Rd. NWNorth Canton, OH, 44720 

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April 30, 2015

 

Lift:

Back squat

4x2 @ 95%

 

WOD: “Breaking Cindy”

12 min amrap

5   pull ups

10 push ups

15 air squats

*rest 3 minutes

5 min amrap

resume where you left off

*score is total rounds and reps

 

April 29, 2015

 

 

 

 

Lift: 

Bench press/Pendlay row

5-4-3-2-1

75-80-85-90-95%

Emom 6

2 snatches (full preferably)

increase weight each round

 

 

Wod:

6 Emom

6 deadlifts (225/155)

max effort burpee box overs

*score is total burpee box overs

 

April 28, 2015

Lift:

Overhead squat

5-4-3-2-1

75-80-85-90-95%

 

WOD:

5 rounds for time

21 windshield wipers (floor wipers)(50% of bodyweight) 

400m run

 

 

April 27, 2015

 

Lift:

Strict press

4x2 @ 95%

Snatch grip deadlift

4x2 @ 150% of 1rm snatch

 

WOD: “Day One”

14 min amrap

10 front squats (135/95)

15 kettlebell swings (70/55)

30 double unders

 

April 26, 2015

 

 

Lift:

Front squat

4x2 @ 95%

Emom 6

2 squat clean and jerks

increase weight each round

 

Wod: “Vengeance”

10-1 hang cleans (115/75)

1-10 shoulder to overhead

**5 burpee penalty for each bar drop, done at the end

 

 

April 23, 2015

Lift:

Back squat

5-4-3-2-1

75-80-85-90-95

 

 

WOD:

27-21-15-9-3

pull ups

v-ups

 

 

 

April 22, 2015

 

Lift: 

Strict press

5-4-3-2-1

75-80-85-90-95

Snatch grip deadlift

5-4-3-2-1

100-120-130-140-150% of 1rm snatch

Emom: 7

push jerk

split jerk

get heavy, pull of rig/blocks if needed

 

WOD:

10-1 thrusters (75/55)

2-20 back rack lunges

 

April 21, 2015

 

 

Lift:

Front squat

5-4-3-2-1

75-80-85-90-95

 

WOD:

50 calorie row

then

10 rounds for time

10 kettlebell swings (70/55)

10 box step ups w/kb (20)

 

April 20, 2015

 

Lift:

Bench press

Pendlay row

4x4 at 80%

Emom 10

2 squat cleans

start at 70% of 1rm - get heavy by end

 

WOD:

11 min amrap

12 hand release push ups

20 seated twists (with a dumbbell)

15 jumping squats

 

April 19, 2015

 

 

Lift: 

Overhead squat

4x4 at 80% of 1rm 

Emom 8

power snatch

snatch balance

increase weight every other round

 

Wod:

5 rounds for time

6 squat cleans (70% of 1rm)

100 double unders

6 strict hand stand push ups

 

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