WEDNESDAY-1MAY13

Partner WOD

One partner does 150 burpees while other partner holds 135/95# barbell overhead
Partners can switch roles at any time, as many times as necessary.  The clock continues counting during the switches and burpees can only take place while the barbell is held overhead.  Post total time to complete 150 cumulative burpees

INTERMEDIATE
One person does 150 burpees while other partner holds 95/65# barbell overhead

BEGINNER
One person does 150 burpees while other partner holds barbell overhead (choose an appropriate weight)

TUESDAY-30APR13

3 Rounds
10 Front Squats 185/115#
12 Pullups
50 Double Unders

INTERMEDIATE
3 Rounds
10 Front Squats 135/95#
12 Assisted pullups-1" or 1/2" band
25 Double Unders

BEGINNER
3 Rounds
10 Front Squats-choose weight
12 Jumping Pullups
50 Tuck Jumps

MONDAY-29APR13

“Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

INTERMEDIATE

Three rounds for time of:

Run 800 meters

35 Back Extensions

35 Sit-ups

BEGINNERS

Three rounds for time of:

Run 600 meters

15 Back Extensions

25 Sit-ups

FRIDAY-26APR13

AMRAP 18 Min
Run 200m
9 Deadlift 275/205
6 Burpees
3 Muscle Ups

INTERMEDIATE
AMRAP 18 Min
Run 200m
9 Deadlift 225/155
6 Burpees
12 Pullups
12 Ring Dips

BEGINNER
AMRAP 18 Min
Run 200m
9 Deadlift 275/205
6 Burpees
12 Jumping Pullups
12 Box Dips

THURSDAY-25APR13

EMOM 15
1 Squat Snatch
The goal is to end with the heaviest squat snatch possible.  You can add weight between sets but may not drop weight. Immediately after finishing the last squat snatch do 100 Double Unders for time.

BEGINNERS
EMOM 15
1 Squat Snatch
The goal is to end with the heaviest squat snatch possible.  You can add weight between sets but may not drop weight. Immediately after finishing the last squat snatch do 100 Tuck Jumps for time.

WEDNESDAY-24APR13

"DT"
5 Rounds
12 Deadlift 155/105#
9 Hang Clean 
6 Push Jerks 
****Use the same bar (and weight) for all three movements****

INTERMEDIATE

5 Rounds

12 Deadlift 115/75#

9 Hang Clean 

6 Push Jerks 

BEGINNER

3 Rounds

12 Deadlift-choose weight

9 Hang Clean 

6 Push Jerks 

TUESDAY-23APR13

OPEN WOD 11.4
AMRAP 10
60 Barfacing Burpees
30 Overhead Squats 120/90#
10 Muscle Ups

BEGINNER
AMRAP 10
60 Barfacing Burpees
30 Overhead Squats-choose weight
10 Pullups + 10 Dips

MONDAY-22APR13

7 Rounds
4 Box Jumps 36/32"
2 Thrusters 185/115#

INTERMEDIATE
7 Rounds
4 Box Jumps 32/28"
2 Thrusters 135/95#

BEGINNER
7 Rounds
4 Box Jumps-choose height
2 Thrusters-choose weight

FRIDAY-19APR13

AMRAP 7 Min
10 Lunges with 95/65# barbell in front rack position
5 Pushpress 95/65#
3 Burpee penalty-Every time the bar hits the ground, you must do 3 burpees before picking it up again

INTERMEDIATE
AMRAP 7 Min
10 Lunges with 65/45# barbell in front rack position
5 Pushpress 65/45#
3 Burpee penalty-Every time the bar hits the ground, you must do 3 burpees before picking it up again

BEGINNER
AMRAP 7 Min
10 Lunges with barbell in front rack position-choose weight
5 Pushpress-choose weight
3 Burpee penalty-Every time the bar hits the ground, you must do 3 burpees before picking it up again

WE WILL MEET IN B QUAD FOR THIS WORKOUT.  B Quad is the one closest to Burger King and Castle Field.  You can park on either side of the quad and then walk into the center.  You will see us standing in the grassy area in the center of the quad.

THURSDAY-18APR13

"SHIP"
9 rounds
7 squat cleans 185/115#
8 burpee box jumps 36/30#

ADVANCED
9 rounds
7 squat cleans 135/95#
8 burpee box jumps 30/24#

INTERMEDIATE
9 rounds
7 squat cleans 95/65#
8 burpee box jumps 24/20#

BEGINNER
6 rounds
7 squat cleans-choose weight
8 burpee box jumps-choose height

If your front squat or deadlift needs work you should choose one of the variants (hang power, hang squat or power clean) that will allow you to safely do this WOD.