Wednesday, April 9, 2014

Wednesday April 9th

04/09/2014

Skill:
30 second DB push press
Rest 10 sec.
20 sec Handstand hold
Rest 30 sec.
4x

30 second plank hold
rest 10 sec.
20 sec. L-sit
Rest 30 sec
4x

W.O.D.
Helen Revised
3 Rounds:
500m row
21 KB swings
12 pull ups

Rest 1 min.
100 push ups

Monday, April 7, 2014

Monday April 7th

04-07-14

Monday Madness!

In teams of 2:
one person completes a round then the 2nd person completes a round

4 Rounds each:
15 wall balls
10 box jumps
5 hang power cleans

Rest 3 min

4 Rounds each:
5 Push Press
10 T2B
15 KB swings

Thursday, April 3, 2014

Thursday April 3rd

04-03-14

Warm up
Obstacle course fun!

W.O.D.
400 m run
50 lunges
25 wall balls
50 sit ups
25 overhead squats
50 box jumps
25 knee to elbow
100 double unders

Monday, March 24, 2014

Monday March 24th

03-24-2014

W.O.D.
25 strict pull-ups
Run 300
21 strict shoulder press (85/45)
ROW 800
21 strict shoulder press
Run 300
25 strict pull-ups

Wednesday, March 19, 2014

Wed March 19th

03-19-14

Strength:
10-10-7-7-5-5-3-3-1-1-1

All sets are heavy. When weight gets too heavy to do 10 reps, that is when you drop to 7 reps....and so on.

W.O.D.
3 rounds
60 sec. wall balls
60 sec. push ups
60 sec. sit ups
rest 60 seconds

Go hard on each round, all out effort. You get to rest 1 minute after 3 minutes of work. Keep track of reps.

Monday, March 17, 2014

Monday March 17th

03-17-2014
Happy St. Patricks Day!!

Work up to a heavy thruster
then:

W.O.D.
20 Burpees
30 Thrusters 95/65
10 Burpees
25 Thrusters
20 Burpees
20 Thrusters
10 Burpees
15 Thrusters
20 Burpees
10 Thrusters

Thursday, March 6, 2014

Thursday March 6th

03-06-2014
Partner Day!

W.O.D.
In teams of 2:
400m sled push
50 box jumps
75 burpees
100 push press
75 kb swings
50 hspu
400m sled push