an Easter WOD

Monday 040113 at 515 am

warmup:

2x: dead hang hold, bridge hold, 1:00 plank

3L/3R TGU

21-15-9
kb thruster L, kb thruster R
pullups

Friday funday

40 med ball cleans, 20 ring rows, 10 slow pushups

10 kb goblet cleans, 20 ring rows, 40
pushups

Planks: 3x 1:00/0:30

BS 2x30

AMRAP
10 L arm swings
5 Spider-Man pushups
10 R arm swings
5 Hindu pushups
15 gob squats

Thursday WOD 032113

Quick warmup: 50 pushups, 40 squats, 30 swings, 20 med ball cleans, 10 hspu, 5 kb press

AMRAP
5 reps of each:
PC
Thruster
Good morning
Row
Curl

Tuesday WOD 031913

warmup: hold the following positions for time; just a few seconds past discomfort

L-hold, HS hold, plank, kb snatch hold, bottom of squat hold, dead hang, bridge hold

21-15-12-9-6 (63 total)

DL 200#
ring dips
kb swings (1 or 2 arm, your choice)

1x? BP
1x? Rows

Monday 515 am 031813

15 spiderman pushups
10 HLR
15 divebombers
10 HLR
15 spiderman pushups

20 light goblet squat


Loaded carries 4 rounds:

2kb racked, 8 steps, squat-lunge-squat-lunge x2 out

1 kb snatch hold & 1 kb FC return

20 burpees in the yard

Friday WOD 031513

warmup with 2 TGU per side, regular plank 2:00, 10 divebombers

50 reps each:

2xkb FS
PC + 10 step ups (5 sets of these)
box jumps
HSPU

Wednesday WOD

Warmup RKC planks: 3 min 20/20

25 squats

Work:

10-2 min rounds of:
5 pullups
3 c&p
1 hlr
5 snatch L/R

* your rest is whatever time is left in each 2 min round, if any. Ouch. *

BP afterward