Strength
(5 x 5 x 5 x 5) @ 70% of 1RM Bench Press
Close Grip Bench Press
Metcon
(4 Rounds)
400 Meter Run
10 – Thrusters (135# / 95#)
400 meter run
WOD (10-17-14)
400 meter run
22 – Overhead Plate Lunges (45# / 25#)
22 – Plate Burpees (45# / 25#)
400 meter run
16 – Overhead Plate Lunges (45# / 25#)
16 – Plate Burpees (45# / 25#)
400 meter run
10 – Overhead Plate Lunges (45# / 25#)
10 – Plate Burpees (45# / 25#)
*skill work with remaining time*
WOD (9-26-14)
(4 Rounds)
400 meter run
25 – Kettlebell Swings (53# / 35#)
25 – Hand Release Push-ups
|
Cash Out: (:30/:30) x 3
Hollow Rocks
WOD (9-19-14)
(4 Rounds)
400 meter run
20 – Shoulder 2 Overhead (115# / 75#)
15 – Box Jumps (30″ / 24″)
40 – Push-ups
WOD (9-4-14)
(5 Rounds)
12 – Push Press (135# / 95#)
50 yard Farmers Carry (50# / 35#)
400 meter run
WOD (8-20-14)
(5 Rounds)
400 meter run
15 – Kettlebell Swings (53# / 35#)
10 – Shoulder 2 Overhead (155# / 115#)
WOD (7-21-14)
(3 Rounds)
15 – Dumbbell Thrusters (50# / 35#)
400 meter run
30 – Diamond Push-ups
30 yard Tire Flips
WOD (7-17-14)
(4 Rounds)
400 meter run
15 – Power Snatches (95# / 65#)
15 – Chest 2 Bar Pull-ups
50 – Double Unders
WOD (7-7-14)
Strength
(1 x 1 x 1 x 1 x 1)
Bench Press
|
(Metcon)
400 meter run
20 – Strict Handstand Push-ups
20 – Kettlebell Swings (53# / 35#)
400 meter run
15 – Strict Handstand Push-ups
15 – Kettlebell Swings (53# / 35#)
400 meter run
10 – Strict Handstand Push-ups
10 – Kettlebell Swings (53# / 35#)
400 meter run
5 – Strict Handstand Push-ups
5 – Kettlebell Swings (53# / 35#)
WOD (6-11-14)
(4 Rounds)
400 Meter Run
8 – Wall Walks
12 – Deadlifts (225# / 155#)
