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Saturday, 4-27-13
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
Friday, 1-11-13
Strength/Skill – Deadlift – Find your 3 RM (Hands do not leave bar) 10,9,8,7,6,5,4,3,2,1 Floor Press 135/95 Power Clean 135/95
Wevcdnesday, 7-17-13
Strength/Skill – Power Snatch 75% x2 x3, Snatch Balance 80% x2 x3 10,9,8….3,2,1 Chest to Bar Pull Up Box Jump 30″/24″ T2B
Thursday, 3-21-19
Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press
Tuesday, 10-17-17
Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.
Tuesday, 6/7/11
Skill – Handstand mechanics W.O.D. – For time: 21-15-9 Squat Cleans – 135/95 50 Double-Unders Handstand Push-ups 50 Double-Unders Inspirational video about injury. Injuries are part of being human. Some are preventable, some are not. They are less then fun, I’d even call them un-fun and sometimes even scary. After watching the above video some…