WOD-4-30-12

Workout of the Day

Deadlift
65% x 5 sets of 8 reps
5th set AMAP
Then,
10,8,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10
Burpees
Box Jumps

Workout of the Day

Active Recovery /Tacftit

WOD-4-26-12

Workout of the Day

Burpees 1 minute

KB Snatch 1 minute (each arm)

KB Jerk 1 minute (each arm)

Pullups 1 minute

Dips /Pushups 1 minute

rest 1 minute

Complete 3 rounds and record total reps

Kb

Workout of the Day

Bench Press. Bicycle Crunches
50% x 5. 50
60% x 3. 50
70% x 1. 50
80 x AMAP. 50
Then,
Clean 5,5,5
Press 5,5,5
Push Press 5,5,5

Workout of the Day

Partner “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
Then,
15 Squats
10 Pushups
5 Pullups
AMRAP 15 minutes

Workout of the Day

55% x 5

62.5% x 5

67.5% 3sets of 10

3rd  set AMAP

Then,

Run 1 mile

20 KB Swings

20 SDHP

20 Goblet Squats

3 Rounds

Workout of the Day

Active Recovery

Tacfit

4-19-12 Hope Challenge

Workout of the Day

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

How It Works

• “Hope” has the same format as Fight Gone Bad
• In this workout you move from each of five stations after a minute
• This is a five-minute round from which a one-minute break is allowed before repeating
• The clock does not reset or stop between exercises
• On call of “rotate,” the athlete/s must move to next station immediately for good score
• One point is given for each rep