Month: August 2015

Strength: Bench Press 3-3-3-3-3-3-3 WOD: 10 Rounds for time 10 Toes to Bar 2 ground to Over Head (225/145)

Strength: Clean and Jerk 3-3-3-3-3-3-3-3 WOD: 5 rounds for time 300 Meter run 10 Pull ups 20 Lunges (75/55) 10 Shoulder to over Head

Strength: Clean and Jerk 3-3-3-3-3-3-3-3 WOD: 5 rounds for time 300 Meter run 10 Pull ups 20 Lunges (75/55) 10 Shoulder to over Head

Strength: Strict Press 4-4-4-4-4 Pendley Row 4-4-4-4-4 WOD: 25 Minute AMRAP 12 KettleBell Swings 13 Box Jumps 1 DeadLift (315/205)

Strength: Strict Press 4-4-4-4-4 Pendley Row 4-4-4-4-4 WOD: 25 Minute AMRAP 12 KettleBell Swings 13 Box Jumps 1 DeadLift (315/205)

 Strength: Thrusters 4-4-4-4-4-4 WOD 5 Rounds for time 20 Push ups 6 Front Squat(135/95) 3 Muscle Ups

Strength: Back Squat: 10-8-6-4-2 WOD: 1600M run 10 Shouod shoulder to Over Head 10 over Head Squats 10 Cleans 30 Pull ups 185/125

Strength: weighted Lunges 4-4-4-4-4-4 WOD: 3 rounds for time: 50 double Unders 20 Kettlebell Swings 15 Goblet Squats 300 meter run

Strength: Bench Press 10-8-6-4-2 WOD: 15 Minute AMRAP 15 Burpees Over the Bar 12 Toes to Bar 9 Shoulder to over Head (155/105)

Strength: Front Squat 10 Minute EMOM 3 reps EMOM, 5 min emom 2 reps 5 Minute emom 1 Rep WOD: 3 rounds for time