Wednesday, 4-10-13
“Kelly”
5 RFT
Run 400m
30 Box Jumps 24/20
30 Wall Balls 20/14
“Kelly”
5 RFT
Run 400m
30 Box Jumps 24/20
30 Wall Balls 20/14
Strength/Skill – OH Squat 21-15-9 O.H. Squat 135/95 Lateral Burpees… Attempt 400m Run in less than 1:45, upon completion of 21-15-9
21-15-9 reps for time of: K2E Ring Dips Overhead Squats 115/80 3 Rounds for time of: 50 Double-unders 25 Kettlebell Swings 53/35 5 Power Cleans 225/155 5 Rounds for time of: 15 Wallball Shots 20/14 10 Burpees 5 Muscle-ups *Rest 5 minutes between workouts
50 Reps Each with Emty Bar Hip thrust Floor press Zercher squat Bent-over row Strict press Biceps curl Alternating lunges SDHP Good Mornings Pogo hop
W.O.D. – 5 rounds for time: 5 Manmakers 400 m Run Lets talk more nutrition!!! First and foremost, you must eat five meals a day. By planning ahead, scheduling your 5 meals (3 meals and 2 snacks) will make your day more structured and ensure that you are able to stay in the Zone by feeding your lean…
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
Strength/Skill – KB Swing efficiency 4 rounds for total time of: 30 KBS 24/16kg 10 Squat Clean to Thrusters 95/65# 15 Burpees -Rest 2 minutes.