Wedesday, 9-3-14
Strength/Skill – Bench Press 1 RM
7 RFT
20 Kettlebell Swings – 35/55
100 Meter Run
30 Double-Unders
100 Meter Run
20 Overhead Lunges – 63/95
100 Meter Run
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Thursday, 9-12-19
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15 min to complete: 3×12 Bent Over Row 3×10 Hammer Curls 3×10 DB Single Arm Row (bench) 3x 21’s 6RFT 10 Deadlifts 225/185 20 Box Jump Overs 24/20 30 D/U’s 3:1
Monday, 4/18/11
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W.O.D – 20 Min. A.M.R.A.P Run 300m 3 Hang Power Cleans 135/95 115/75 95/55 3 Front Squats 135/95 115/75 95/55 3 Push Jerks 135/95 115/75 95/55 The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout. I miss those days of ordering a grease filled box…
Tuesday, 2-11-20
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15 Min to get a heavy Split Jerk 20 min AMRAP 100′ Sled Push 135/90 10 Devil’s Press 50/35 50′ Handstand Walk
Friday 9-25-15
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Partner “Angie meets Randy” 15 Power Snatch 75/45 100 Pull-ups 15 Power Snatch 100 Push-ups 15 Power Snatch 100 Sit-ups 15 Power Snatch 100 Squats 15 Power Snatch Partners can split up reps however they feel, but you must go in order. *Scale as needed*
Saturday, 8-9-14
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“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups
Friday, 3-8-19
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No 5AM class today! 25 min to complete 4×10 Floor Press 4×12 Bicep Curls 4×8 Weighted Push Up 4 sets of 21’s 4×25 Weighted Sit Up 5 min AMRAP 10 DB Power Clean 50/35 10 T2B 10 Dips