08.21.2014

Posted on 21st August 2014 in Uncategorized

STRENGTH:

20min to find
1RM Thruster

WOD:

7min amrap

15 KBS 53#/40#
10Burpees
30 Double Unders

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8.20.2014

Posted on 20th August 2014 in Uncategorized

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Strength:

Bench press

5-5-5-3-3-1-1-1

WOD:

600 Meter Run

6 Muscle Ups

500 Meter Run

25 Wall Ball

400 Meter Run

4 Muscle Ups

300 Meter Run

15 Wall Ball

200 Meter Run

2 Muscle ups

100 Meter Run

10 WallBall

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8.19.2014

Posted on 19th August 2014 in Uncategorized

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Strength:

Back Squat

5-5-5-3-3-3-1-1-1

65% -75% -90%

WOD:

20 AMRAP

5 DeadLifts (135/95)

5 Front Squats

10 Pull ups

15 Box Jumps (24/20)

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08.18.2014

Posted on 18th August 2014 in Uncategorized

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STRENGTH:

Strict Press

2-2-2-2-2
85%

Push Press
2-2-2-2-2
85%

WOD

21-18-15

Ground to Over Head 95#/65#
Push ups

400 M Run

9-6-3

Ground to Over Head 95#/65#
Push ups

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8.15.2014

Posted on 15th August 2014 in Uncategorized

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Strength:

Over Head Squat

3-3-3-3-3-3-3-3

WOD:

15 Minute AMRAP

200 Meter sled Pull 90/45

12 Shoulder to Over Head (135/95)

8 Front Squats

20 Sit Ups

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8.14.2014

Posted on 14th August 2014 in Uncategorized

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Strength:

Pedley Row

10-10-10-3-3-3

WOD:

15 Muscle Ups

Run 400 Meters

30 KettleBell Swings (53/35)

Run 400 M

45 Burpees

Run 400 M.

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8.13.2014

Posted on 13th August 2014 in Uncategorized

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Strength:

Hang Clean

3-3-3-3-3-3-3

Sorts Press:

3-3-3-3

WOD:

50 Double Unders

25 Hand Release Push Ups

50 Double Unders

25 Pull Ups

50 Double Unders

25 Box Jumps

50 Double Unders

25 DeadLifts (225/145)

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8.12.2014

Posted on 12th August 2014 in Uncategorized

RIP Robin Williams

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Strength:

Snatch

Lift.Heavy.Now!

30 Mins to move weight!

WOD:

10 Minute AMRAP

Toes to Bar

Over Head Squat (115/75)

3-3

6-6

9-9

12-12

15-15

18-18

21-21

AFTER WOD:

2 Mins to Max Reps Rope Climb

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8.11.2014

Posted on 10th August 2014 in Uncategorized

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Strength:

Back Squat:

10 – 10 – 10 – 2-2-2-2

65% – 90%

WOD:

800 Meter Lunge

15 Ground to Over head

30 M lunges

10 Ground to Over Head

30 M Lunges

5 GTOH

30 M Lunges

(GTOH 155/105)

Lunges (20#/14#) MedBall

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08.08.2014

Posted on 8th August 2014 in Uncategorized

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Strength:

 CLEAN complex

1 Squat Clean

1 Hang Squat Clean

1 Front Squat

Max Load

WOD:

50 Wall Ball

10 Power Cleans (135/95)

10 Squat Clean (135/95)

10 Hang Clean 135/95)

10 Muscle Ups

For Time!!!!! It’s Friday… I saw some serious cherry Picking this weekend… Don’t be SOFT

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