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Thursday, 7-14-16
Strength: EMOM for 5 min 5X3 Power Cleans @75% For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Ring push-ups
Friday, 11-8-13
Strength/Skill: Romanian Deadlifts 3×10 @ 60% 15 min Running Clock 150 Wallballs with remaining time an AMRAP of: 200m run 20 KBS 53/35 10 pull ups
Wednesday, 6-11-14
Strength/Skill – Deadlift 5RM “Minute to Spin it.” 5 rounds 1:00 ME split squats 1:00 ME situps 1:00 ME double unders 1:00 rest
Tuesday, 4/12/11
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25
Wednesday, 10-2-19
9 min EMOM min 1- 15 1 1/4 sit ups min 2 – 30 Med Ball Twists min 3- 8 KB Sit Ups ea side At minute 0: Run 800 meters 80 Push Ups At minute 10: Run 600 meters 60 Wall Balls 20/14 At minute 20: Run 400 meters 40 Alternating DB Snatches 50/35
Friday, 9-19-13
Strength/Skill – Box Squat Strength/Skill: 60 lateral weighted step ups 30/20lbs – 24″/20″ 50 KB Swings 53/35 40 Back extensions 30 Ring Dips 20 Floor Presses 135/95 10 Walk-out walk-in push ups