WOD Archives | Page 2 of 21 | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
 | [email protected]
 | (678) 515-3410
              

Blog Archive

Home
WOD
Page 2
20 Apr 2015

Monday 4.20.15

Strength: 1RM Front Squat

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

4x250m Ron [Mouth closed during row/Rest as long as you row]

or

15 3-Point Strict T2B

WOD: For Time

45 Goblet Squats [70/53]

30 KB Swings

14 Strict Pull Ups

30 KB Swings

45 Goblet Squats

 

17 Apr 2015

Friday 4.17.15

Strength: Floor Press

10×3 @60%

30 second rest between sets

Accessary:

3min DU’s

or

3min Max Effort Hollow Rocks

WOD: 10min AMRAP

10 Push Ups

10 T2B

(Each time you break a set, you must complete rope climb before continuing)

 

 

Strength: Box Front Squat

10×3 @60%

30 second rest between sets

Accessary:

Tabata Sprints

or

50 KB Sit Ups

WOD: 5 Rounds

10 OHS [185/125][75%]

25m Bear Crawl

25m Backwards Bear Crawl

 

Strength: Sumo Deadlift

10×[email protected]%

30 second rest between sets

Accessary:

4min KB Long Cycle

or

100 Banded Good Morning’s

WOD: 15min AMRAP

1 Power Clean [225/155][85%]

4 Front Rack Lunge Steps

250m Run

 

Strength: 1RM Power Jerk

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

25 Body Levers

25 GHRs

WOD: For Time

10 Wall Walks

5 KB Swings [70/53]

8 Wall Walks

10 KB Swings

6 Wall Walks

15 KB Swings

4 Wall Walks

20 KB Swings

2 Wall Walks

25 KB Swings

 

13 Apr 2015

Monday 4.13.15

 

Strength: 1RM Deadlift

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

Tabata Erg Sprints

or

50 Band Face Pulls

50 GHD Sit Ups

WOD: “Annie”

50-40-30-20-10

DU’s

Sit Ups

10 Apr 2015

Friday 4.10.15

 

Strength: Box Back Squat

10×3 @70%

30 second rest between sets

Accessary:

7min Burpees

or

25 GHR

15 3-Point Strict T2B

WOD: 15min AMRAP

10 Lunge Jump and Switch

20 Russian KB swings [70/53]

30 DU’s

Strength: Push Press

10×3 @60%

30 second rest between sets

Accessary:

3min Max DU’s

or

100 1-Leg KB Deadlifts

WOD: 3 rounds for time

400m Run

20 WB [20/14]

5 Power Cleans [225/155] [85%]

Strength: Snatch Pull

10×3 @110% 1RM

30 second rest between sets

Accessary:

Tabata KB Front Rack Carry

or

50 Atomic Sit Ups

WOD: “Randy”

75 Power Snatches [75/55][40%]

07 Apr 2015

Tuesday 4.7.15

Strength: 1RM Squat Clean

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary: Post WOD

Tabata DU’s

WOD: 8min AMRAP

5 DB Thrusters

5 CTB Pull Ups

 


1 2 3 4 5 21