Power/Skill/Sport
Power Jerk/Split Jerk
3-3-3-3-3-3

WOD
“Snatching Fran”
21-15-9
Squat Snatch (75/55)
Pull Ups

Compare to April 29, 2010

“14 Sweet facts about sugar!!!”

You can choose one song to “rock out to” while doing your favorite WOD, what would that song be?

Power/Skill/Sport
Deadlift
5-5-5-5

WOD
EMOM for 15:00
120m Sprint
3 Burpee’s

“With your mind power, your determination, your instinct, and the experience as well, you can fly very high.” – Ayrton Senna

Power/Skill/Sport
Med Ball Clean Technique

WOD
“Nancy”
5RFT
400m Run
15 Overhead Squats (95/65)

Strength For The Week
Back Squat
70/8 x5
Overhead Press
70/8 x 5

Power/Skill/Sport
Weighted Pull Ups
3-3-3-3-3-3

WOD
20 Minutes
Buy In of
150 Air Squats
100 Push Ups
25 Burpee’s

Max Reps Double Unders in the remaining time

Do you want to move better? Check out K Star everyday for ways to improve your performance through increased mobility. Click on the picture to learn more.

Saturday WOD
Part A.
One member of each team is to be delegated to perform one of the following exercises and find out the best effort in 3 minutes.

Deadlift for 1RM
Shoulder to Overhead for 1RM
Clean for 1RM
Suicide Run for Max Ditance

Part B.
AMRAP as a Team in 20:00 of
100 Air Squats
75 Sit Ups
50 Burpee Box Jumps
4×200m Run

Only two members can be working at a time. Each movement must be completed before moving on to the next exercise.

Part C.
Max Rep Team Tire Flip in 2 Minutes

WOD

“Event 1 from Survival of the Fittest”

20 Pull Ups

50 Sit Ups

Each section is to be started exactly 5 minutes apart, whatever time is remaining in the 5 minutes is to be used as rest. In the Survival of the Fittest, the last two athletes to complete the tasks were eliminated from that individual event. The event would come down to 2 athletes starting the 400m run together and the winner of the 400m run would be the winner of the event.
For our purposes, it is going to be a pass/fail competition.

We decided to take “Constantly Varied Functional Movements at High Intensities” to another level today.

WOD
“Colt .45″
2 RFT of
4 Power Clean (135/95)
5 Shoulder To Overhead (135/95)
40 Air Squats
50 Double Unders

What is your favorite benchmark? and why?

WOD
AMRAP in 15:00 of
1 Lap Overhead Medicine Ball Run
35 KB Swing (1.5/1)
25 Box Jumps

Power/Skill/Sport
EMOM for 3 min.
25 Sit Ups

WOD
5 RFT of
10 Thrusters (95/65)
10 2 for 1 Wall Balls (14/8)
10 Ring Dips
200m Run

“No person was ever honored for what he received. Honor has been the reward for what he gave.” -Calvin Coolidge

What are your goals? And what are you doing to achieve them?

Strength
To be completed by the end of the week
Front Squat 65/10 x 4
Overhead Press 65/10 x 4

WOD
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Ups