WOD

WOD – 130410

General Warm-up: 1000m Row/800m Run Group Mobility Skill: 100 Double Unders w/ 5 burpee penalty every time you stop of miss WOD: Death by… Wall balls (20/14) With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, 3 reps

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WOD – 130409

General Warm-up: 1000m Row/800m Run Group Mobility Strength: 1a. 3 X 5 Back Squat 1b. # X ME Chin Ups WOD: 10-9-8-7-6-5-4-3-2-1 of: Deadlift (1.5 X BW) Bench Press (BW)

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WOD – 130408

General Warm-up: 1000m Row/800m Run Group Mobility Skill: 50 Shoulder Touches WOD: 3 Rounds for time of: 20 DB Lunges (45’s/35’s) 20 DB Push Press (45’s/35’s)  

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WOD – 130406 – “Hamburguesa”

General Warm-up: 1000m Row/800m Run Group Mobility WOD: “Hamburguesa” For time: 5 Pull-ups 10 Push-ups 15 Squats 200m Run 21 KB Swings (55/35) 12 Pull-ups 400m Run 75 Wall Ball (20/14) 400m Run 12 Pull-ups 21 KB Swings (55/35) 200m Run 15 Squats 10 Push-ups

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130405 – CrossFit Open WOD 13.5

General Warm-up: 1000m Row/800m Run Group Mobility CrossFit Open WOD 13.5: Complete as many rounds and reps as possible in 4 minutes of: 15 Thruster (100/65) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to

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WOD – 130404

General Warm-up: 1000m Row/800m Run Group Mobility Strength: 5 X 3 Deadlift WOD: 18 min AMRAP: 3 Double Unders 3 Situps 6 Double Unders 6 Situps 9 Double Unders 9 Situps 12 Double Unders 12 Situps …etc Continue to add 3 reps to each exercise

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WOD – 130403

General Warm-up: 1000m Row/800m Run Group Mobility Strength: 5 X 1 Power Clean WOD: For time: 800m Run 10 Handstand Pushup 5 Muscle Up 8 Handstand Pushup 4 Muscle Up 6 Handstand Pushup 3 Muscle Up 4 Handstand Pushup 2 Muscle Up 2 Handstand Pushup

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WOD – 130402 “Tabata This!”

General Warm-up: 1000m Row/800m Run Group Mobility Strength: 7 X 2 Overhead Squat, increase weight each set as able WOD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up ***The

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WOD – 130401

General Warm-up: 1000m Row/800m Run Group Mobility Strength: 3 X 5 Hands Free Front Squat WOD: 5 Rounds for time of: 21 Bar Facing Burpees 12 Deadlift (185/135)

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WOD – 130330

General Warm-up: 1000m Row/800m Run Group Mobility WOD: 20 min AMRAP of: 100 Double Unders *every time you stop/miss you must complete 5 burpees before continuing. then with time remaining complete AMRAP of the following: 200m Run 10 Sumo Deadlift High Pull (95/65) 5 Handstand

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