“Kelly” PURE WOD 5.1
4 minute alternating tabata of high speed PVC OH squats & jumping pullups
SWOD
N/A
WOD RX
“Kelly”
5 rounds for time (RFT) of:
400M run
24/20” box x 30 reps
20/14lb wallball x 30 reps
WOD RX+
N\A
Post WOD
roll calves with 45lb bar (& any other body part you can dream up)
http://www.youtube.com/watch?v=guIGPyDQV4c
ME…. PURE WOD 4.30
29th April
Pre-WOD
2×250 on rower (this can go towards your week 8 row WOD)…no more than x2 min rest
SWOD
week 2 wendler front squats
WOD RX
5 rounds of:
ME Pull upsx20 sec
ME Burpeesx20 sec
ME SDHP 95/65×20 sec
Rest 1 min
WOD RX+
5 rounds of:
ME Muscle upsx20 sec
ME Burpeesx20 sec
ME SDHP 135/95×20 sec
Rest 1 min
Post WOD
30 seconds max effort clapping pushups, then 20, 10 seconds…rest x 1minute between efforts. Scale as needed.
Thruster Friday PURE WOD 4.27
26th April
coaches choice
SWOD
week 1 wendler dead lift
WOD RX
For time:
9 Thrusters 115/75#
50 lateral jumps over parallett
7 Thrusters 115/75#
50 Double-Unders
5 Thrusters 115/75#
50 lateral jumps over parallett
WOD RX+
For time:
9 Thrusters 155/105
50 lateral jumps over parallett
7 Thrusters 155/105
50 Double-Unders
5 Thrusters 155/105
50 lateral jumps over parallett
Post WOD
100M bear crawl for time (hydrant to hydrant)
PURE WOD 4.25
25th April
Couch stretch, 4 minutes
Roll arches of feet, 4 minutes
(on 45# barbell or lacrosse ball)
Jog 800 meters
SWOD
N/A
WOD RX
5 rounds for time of:
Run 200 meters
Split jumps x 10 (5 each leg)
Wall ball 20/15 x 10
Slamball 20/10 x 10
WOD RX+
N/A
Post WOD
75 Abmat sit-ups…go
weighted if you’re feeling frisky(not for time!!)
PURE WOD 4.25
1 round of “Cindy”-400M run-1 round of “Cindy”
SWOD
week 1 wendler shoulder press
WOD RX
10 rounds of:
Box jump, 30 seconds, 24/20
Rest 15 seconds
Toes to bar, 30 seconds
Rest 15 seconds
WOD RX+
10 rounds of:
kneeling jump+Box jump, 30
seconds, 24/20
http://www.youtube.com/watch?v=vKFsrcsmsrk&list=UUTbSa1sagUbq-k1YbkLvRjA&index=68&feature=plcp
…see the 1:07 mark
Rest 15 seconds
Toes to bar, 30 seconds
Rest 15 seconds
*during 15 sec rest hold plank
Post WOD
foam roll till top of
the hour!!!
PURE WOD 4.24
For total distance
Row 1 minute ON 1
minute OFF
Row 1 minute ON 50
seconds OFF
Row 1 minute ON 40
seconds OFF
Row 1 minute ON 30
seconds OFF
Continue down
ladder until 1 minute ON 10 seconds OFF
SWOD
N/A
WOD RX
21-18-15-12 & 9 reps for time of:
Kettlebell swings 55/35
Push ups (hand release)
WOD RX+
21-18-15-12 & 9 reps for time of:
Kettlebell swings 55/35
Clapping push ups
Sandbag squat cleans x 5 reps each round or heavy dbell squat clean
Post WOD
135/95 max effort back squat rest 2 minutes then 95/65 rest 2
minutes then 65/45..set up so folks can just run in heats behind each other
“Paul” PURE WOD 4.20
19th April
Double under progressions
SWOD
N/A
WOD RX
“Paul”
5 rounds
50x Double unders
35x Knees to elbows
20 yard OH barbell
walk (185#)
*Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36,
was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
He was engaged to be married with Lisa Esposito.
First posted 24 April 2010 on www.crossfit.com
WOD RX+
N/A
Post WOD
Picture! & band
stretch-foam roll
PURE WOD 4.19
18th April
Teams of 2 (if needed) work through 2 rounds of
Week 6 row WOD:
2 rounds for max distance
Row 3 minutes
Rest 3 minutes
SWOD
1 RM deadlift
WOD RX
Alternating Double Tabata (8 minutes) of:
Ring Dips
V-Ups
http://www.youtube.com/watch?v=a1WLfgF60U8
WOD RX+
N/A
Post WOD
Max effort perfect pushups x 1 minute & pictures
Plank Work. PURE WOD 4.18
17th April
Front plank, 90 sec
Right side plank, 60 sec
Left side plank, 60 sec
Handstand hold (or Pike hold), 60 sec
SWOD
1 RM shoulder press
WOD RX
8 SDHP 95/65
12 Over the box jumps, 24/20
Run 200 meters
WOD RX+
4 rounds for time of:
8 SDHP 115/75
12 kneeling jump+box jump 24/20
http://www.youtube.com/watch?v=vKFsrcsmsrk&list=UUTbSa1sagUbq-k1YbkLvRjA&index=68&feature=plcp
…see the 1:07 mark
Run 200 meters(100M with sandbag)
Post WOD
A bunch of ups! PURE WOD 4.17
10-15 Minutes of Snatch practice
http://www.youtube.com/watch?v=kQfNyvJ7gvE
SWOD
WOD RX
20 Diamond pushups
30 Pull ups
40 Sit ups
10 min Amrap of:
10 HSPUs
20 Push ups (hand release)
30 Walking lunges
WOD RX+
5 Muscle ups
25 Ring push ups
45 Sit ups
Post WOD
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