Body Building:
15 min to complete
4×8 RDL w/1DB (each leg)
4×12 Glute Bridges (two legs)
4×6 Tall Box Jumps with step down
5 Plank Circles
with a partner complete:
10RFT
250m Row
20 Weighted Walking Lunge w/1 DB 50/35
15 Wall Ball 20/14
10 KBS 70/53
*25 Min Cap*
Push Press 5-5-4-2-2 5 R.F.T. 7 Squat Cleans 155/115 14 K.B. Swings 53/35 Strength Work Outs…..making the most of them
No 5AM classes this week. 6,7 and 9 am today. 7 FRFT 30 D/U’s 5 Power Snatches 135/95 5 T2B 12 min CAP 4RFT 5 Bar M/U’s 10 Deadlifts 275/205 15 KBS 70/53 20 HR Push Ups rest 90 sec
Strength : Overhead Squat w/ 5 second pause in the bottom 6×1 work up to a heavyish single WOD: 8 RFT- 75′ Shuttle Run 10 Air Squats 10 Push ups 10 Strict Pull Up
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Strength/Skill – Bench Press For time: 10-9-8-7-6-5-4-3-2-1 Walk out/Walk out Push-ups 100-90-80-70-60-50-40-30-20-10 Double-unders
Skill: Turkish get-ups W.O.D. 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Cool Down: Tabata pistol holds alternating legs