WOD - April 30, 2012 - Monday

Workout of the Day

Warm-Up: 500m row, 25 pistols

Strength: 1-20-1-15-1-10 Back Squats (First 1 should be 95-100% 1RM or a new PR -- WORK UP with some light-moderate WU sets, 20-15-10 reps should be done at the same weight)

Work Capacity 1: 10-8-6-4-2 Muscle-ups, 4-8-12-16-20 Box Jumps (30"/24")

Work Capacity 2: Row 2,000m for time
NOTE: Work Capacity 2 is only for competitors or for those who are looking to increase volume intelligently. If you are sore or too fatigued to perform WOD 2, then DO NOT do it.

Extra Credit: 3 Rounds of:
* Max reps strict unbroken HSPU
* Rest 2 minutes

Post results to comments.

Rest Day - April 29, 2012 - Sunday

Rest Day

Enjoy the day off and do plenty of mobility. High volume beginning Monday for competitors so get some rest.

WOD - April 28, 2012 - Saturday

Workout of the Day

Warm-Up: 3 Rounds of:
* 10x Towel pull-ups
* 10x Kipping HSPU

Strength: 5x2 Hang Squat Clean @ 80% 1RM (use hook grip and take time to reset it)

Work Capacity: 4 Rounds of:
* 500m row sprint
* 500m row sustainable pace (somewhat fast but relaxed)

Extra Credit: EMOTM 10 minutes:
* 14x Pistols (7 ea leg)

Post results to comments.

WOD - April 27, 2012 - Friday

Workout of the Day

Warm Up: 5 Rounds of:
* 10x Muscle-up transitions
* 5x Wall balls (30#/20#)
* 5x Box jumps (30"/24")

Strength: 5x1 Snatch (Full squat) @ 90% 1RM

Work Capacity: For time:
* 10x Muscle-ups
* 45s Barbell deadlift hold (225#/135#)
* 30x Wall balls (20#/14#)
* 45s Chin-over-bar hold
* 100' Farmer's walk (2x100#/70# DB's)
* 20x Box jumps (24"/20")
* 1x Muscle-up

Extra Credit: 10 Rounds of:
* 3x Hang muscle snatch (45#)
* 3x Hang power snatch (45#)
* 3x Snatch balance (45#)
* 3x Sotts press (45#)

Post results to comments.

WOD - April 26, 2012 - Thursday

Workout of the Day

Warm-Up: 21-15-9 reps of:
* Air squat
* Push-ups (hand-release)

Work Capacity: Teams of 2 complete the following:
* 75x Back Squats (135#/95#)
* 50x Pull-ups
* 25x Shoulder-to-overhead (135#/95#)
* 75x Front Squats (85#/65#)
* 50x Pull-ups
* 25x Shoulder-to-overhead (85#/65#)
* 75x Overhead Squats (65#/45#)
* 50x Pull-ups
* 25x Shoulder-to-overhead (65#/45#)
NOTE: If you do not have a partner, go through half the reps of each (rounding up) on your own.

Extra Credit Skill: EMOTM 10 minutes of:
* 12x T2B

Post results to comments.

WOD - April 25, 2012 - Wednesday

Workout of the Day

Warm-Up: 5 Rounds of:
* 5 one-arm KB swing to face (35#/20#)
* 5 one-arm KB C&J
* 5 one-arm KB snatch
* 5 one-arm KB swing to face
Go through with one arm first then switch arms

Work Capacity: 4 Rounds for time of:
* 10x One arm DB Snatch (100#/70#)
* Sprint 100m
Scale appropriately, this weight is for Regionals level competitors only

Extra Credit: 50 muscle-cleans from hang position (45# bar)

Post results to comments.

NOTE: If you are feeling sore or need an active recovery day, then please take one. This month will have a bit more volume than before so you need to be well rested.

WOD - April 24, 2012 - Tuesday

Workout of the Day

Warm-Up: 3x barbell complex (95#/65#):
* 3x Hang muscle clean
* 3x Hang power clean
* 3x Hang squat clean
* 6x Pistol chaser

Strength: 5x5 Deadlift @ 315, 325, 335, 345, 355#

Work Capacity: For time:
* Row 2,000m
* 50x Pistols (alternating legs)
* 30x Hang clean (225#/135#)
NOTE: 17 minute CAP on this WOD; scale appropriately as this is the competition weight.

Extra Credit Skill: 3 Rounds of:
* Max reps double-unders in 1 minute
* Rest 1 minute

Post results to comments.