WOD

Level I

Push Press

2 2 2 2 2 2

—

Row 500m (max effort)

compare to 9-14-2013

Level II

Power Jerk (85%) 4×3

—

Pull Up: 3 2 1 1 1

for max weight

compare to 4-15-2013

WOD

Level I

Deadlift

2 2 2 2 2 2

—

10 Burpees

Run 400m

AMRAP 12

Level II

Power Snatch (80%) 6×2

—

Back Squat (=BW) 7 reps

Ring Push Up 11 reps

3 rounds for time

WOD

Level I

Strict Press

3 3 3 3 3

—

“One Gross WOD”

compare to 4-17-2013

Level II

Deadlift (275/195) 4 reps

HSPU 5 reps

DHPU 6 reps

AMRAP 15

WOD

Level I

DB Jerk (50/30) 18 reps

Pull Up 12 reps

Box Jump (24″/20) 6 reps

AMRAP 20

Level II

Bench Press (85%) 5×3

—

Push Press (135/95)

KB Swing (32/24)

15, 12 and 9 for time

WOD

Level I

Power Clean (ME) 3 2 1 1 1

—

Front Squat

3 3 3 3 3

compare to 4-22-2013

Level II

Front Squat (83%) 4×3

—

Run 100m

EMOTM 10

WOD

Level I

Overhead Squat 3 2 1

Snatch 3 2 1 1 1

for max loads

compare to 3-29-2013

Level II

“Grace”

compare to 4-20-2013

WOD

Level I

Deadlift

3 3 3 3 3

—

Run 1600m

for time

compare to 4-12-2013

Level II

Tall Clean (60%) 3×3

High Hang Clean (70%) 3×3

Power Clean (80%) 5×3

WOD

Level I

Push Press

3 3 3 3 3

—

Row 250

Shoulder to Overhead (95/65) 15 reps

AMRAP 15

Level II

Bench Press (80%) 4×5

—

Kroc Row (33% 1RM Bench)

100 reps for time (50 per arm)

WOD

Level I

“Jessie”

compare to 4-3-2013

Level II

Power Jerk (80%) 5×3

—

“One Gross WOD”

compare to 3-20-2013

WOD

Level I

Strict Press

5 5 5 5

—

KB Rack Lunge (24k/16kg) 15, 12 and 9 reps

KB Swing (same) 30, 24 and 18 reps

alternating, for time

Level II

Front Squat (80%) 5×3

—

Ring Push Up (1/3rd MR)

EMOTM 15