4/21 WOD

Skill/Strength: Snatch
-Advanced will be finding a 1RM
-Beginners will be going over technique

Conditioner: “Isabel”
30 Snatches for time (135,95)

Extra Credit – Core Work
4 Rounds -30 Secs On / 30 Secs Rest
-Hollow Hold
-Arch Hold

4/19 WOD / Dodgeball Tournament!!!

9am Class ONLY!!!

Strength: Front Squat   3-3-3-3-3

Conditioner: “Fran” 21-15-9
-Thrusters (95/65)
-Pull-Ups

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Dodgeball check-in will begin at 11:30. $20 entry fee and if you want food and beer it’s an extra $5. First match will kick off at High Noon. We are donating to a good cause so please help out.

4/16 WOD

Strength: 4 Sets of Strict Press + Push Press for max reps
*You will choose a relativity light weight for yourr strict press (6-8 reps), you will then complete as many strict press as possible, once you can’t complete any more you will do as many push press as possible. Rest 90 Seconds b/w sets

Conditioner: Chipper for time (20 min cap)
-100 Dubs / 250 Singles
-60 Goblet Squats (2p/1.5p)
-50 Wall Balls (20,14)
-40 Burpees
-30 KB Swings (2p/1.5p)
-20 HSPU (45/25lb plates)
-10 Jumping Lunges (Each Leg)
-5 Rope Climbs

4/14 WOD

LETS GET READY FOR MAYHEM IN THE MEADOWLANDS BABY!!!!164946_558381337540411_1189338474_n

STRENGTH: FRONT SQUAT/RING DIPS/ PUSH UPS (20 MINUTES)

5-5-5-5-5, 2 MINUTE REST

CONDITIONER: FOR TIME

REPS OF 10-9-8-7-6-5-4-3-2-1N (15 MINUTE TIME CAP

THRUSTERS (95,65)

100M SPRINT BETWEEN EACH REP SCHEME

EXTRA CREDIT: 3 ROUNDS

1 MIN HAND STAND HOLD OR PUSH UP PLANK

10 PLATE BURPEES (JUMP ON 15LBS PLATE)

AFTER 3 ROUNDS 5-10 MINUTE MODERATE PACE ON AIRDYNE BIKE

 

 

 

4/10 WOD

IS THIS THE WOD FOR TOMORROW?

MysteryBox-Surprise-WOD

TEAMS OF 2: 1 PERSON WORKS AT A TIME

20 MINUTE AMRAP

400M MED BALL RUN, ONE BALL PER TEAM, SWITCH HANDS WHEN NEEDED

2 ROPE CLIMBS (20 TOES TO BAR FOR SCALE)

20 DEADLIFTS (225,135)

20 RING DIPS

20 BURPEES