WOD

April 21, 2015 – Form

Workout of the Day

A.
Four sets of:
Dumbbell Push Press x 6-8 reps
60-second recovery
Goblet Squats x 8-10 reps at 30X0
60-second recovery

B.
For time, complete:
50 Wall Ball Shots (20/14 lbs.)
40 AbMat Sit-Ups
30 Wall Ball Shots
20 Toes to Bar
10 Wall Ball Shots

 

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April 21, 2015 – Function

Workout of the Day

A.
Every two minutes, for 10 minutes (5 sets), perform:
Front Squat x 3 reps at 80%

B.
On the minute, for 5 minutes, perform:
Push Press x 3 reps at 80%
Recover as needed

C.
For time, complete:
50 Wall Ball Shots (20/14 lbs.)
40 AbMat Sit-Ups
30 Wall Ball Shots
20 Toes to Bar
10 Wall Ball Shots

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April 21, 2015 – Focus

Workout of the Day

A.
On the minute, for 6 minutes, perform:
Even Minutes – Strict Handstand Push-Ups x 6 reps
Odd Minutes – Muscle-Ups x 1-3 reps

B.
Three sets of:
Pause Front Squat x 3 reps at 25X1
2-minute recovery

C.
On the minute, for as many minutes as possible:
10 Push Press + 10 Ring Dips

Push Press – start at 95/65 lbs. and climb by 10 lbs every minute.

D.
Every 2 minutes, for 10 minutes (5 sets), complete:
High-Bar Back Squat
Set 1 – 5 reps at 65%
Set 2 – 5 reps at 75%
Set 3 – 3 reps at 85%
Set 4 – 1 reps at 90%
Set 5 – 5 reps at 80%

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