Tuesday, 3-29-16
Strength:5X4 weighted Push Ups, Increasing weight
3 Rounds for time of:
400m Row
35 GHD sit-ups/ Weighted Sit Ups 35/25
30 Foot Handstand Walk / 20 Shoulder Taps
25 Chest-to-bar Pull-ups
20 Handstand Push-ups
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Wednesday, 8-21-19
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Please bring in your own sweat towels. Bench Press 3×10 Chest Flys 3×12 *Light DB’s* 15 min AMRAP 60 D/U 3:1 30/25 Cal Row (20/15 AAB Cal) 5 Power Snatch 95/65 5 Hang Sq. Snatch 95/65 5 Sq. Snatch 95/65
Monday, 1-27-20
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Deadlifts 6 X 4 @ 70% 25-20-15-10-5 DB Box Step Ups 50/35 ea Hand 25-20-15-10-5 Ring Dips 5-4-3-2-1 Rope Climbs 3:1
Thursday, 10-16-14
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Strength/Skill – 1 RM Strict Press WOD 7 min AMRAP 10 wipers 10 Power Snatch Rest 1 minute 7 min AMRAP 10 Pull-ups 10 Back Squats (taken from the ground) Rx – 95/65 Advanced – 75/55 Beginner – 55/45
Monday, 6-11-12
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Strength/Skill – Practice Curtis P’s 3 RFT 5 Curtis P’s.135/95 200m Run…100 FWDS….100 BWDS . 5 Inverted Burpees
Thursday, 1-3-20
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Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills
Tuesday, 5-28-13
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Strength/Skill – Three position Power clean x 5 Floor, Knee & Mid Thigh As Many Rounds As Possible in 15 minutes of: 10 Alternating One-Arm Russian Kettlebell Swings (53#/35#) 9 Shoulder to Overhead (95/65) 8 Pistols