Friday, 9-15-17
TABATA Something Else
Pull-ups
Push-ups
Sit-up
Squat
:20 on/:10 off x8
1min rest between
Handstand Push up practice or Handstand walk practice
TABATA Something Else
Pull-ups
Push-ups
Sit-up
Squat
:20 on/:10 off x8
1min rest between
Handstand Push up practice or Handstand walk practice
Strength – Thrusters 5-5-5-5-5 W.O.D. – 4 Rounds for Time Row 300m 30 Broad Jumps 25 Back Extensions 20 Deadlifts 205/155 Thrusters: Tips & Tricks A thruster is a simple movement really… a front squat and a press. This deadly duo packs quite a punch due to the range of motion it entails and stabilization…
Warm up: 2RDs at easy pace 10 Light DB high pull to press 12 Air Squats 30 D/U 9min EMOM – Push Press iMn 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 80-85% Min 7-9: 1 @ 90% – 1RM *If it feels good go for a new 1RM* 15 min to complete…
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
You have 15min to work on any skill. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans…
For Time- (Just like 12 days…) 1- Deadlift @ 75% or 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Thruster 45/25 4- KB Snatch 53/35 5- Slam Balls 30/20 6- HR Push Ups 7- Strict Pull Ups 8- Dips 90 D/U’s 1000m ROW
Strength/Skill – Shoulder Press – 1 RM For time: 50 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 5 ascents 40 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 4 ascents 30 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 3 ascents 20 Medicine ball cleans, 20 pound ball…