Friday, April 29, 2016

Saturday 4.30.15


“Thriller”

50 Kettlebell Swings (53/35)

50 Box Jumps (24/20)

1,000m Run

40 Kettlebell Swings

40 Box Jumps

800m Run

30 Kettlebell Swings

30 Box Jumps

600m Run

20 Kettlebell Swings

20 Box Jumps

400m Run

10 Kettlebell Swings

10 Box Jumps

200m Run

Thursday, April 28, 2016

Friday 4.29.15


Push Jerk

1x5@75%,1x3@85%,1x1@95%


“Criminal”

5 Rounds of Cindy

20 Squat Snatches (115/80)

5 Rounds of Cindy

*1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats

 

Wednesday, April 27, 2016

Thursday 4.28.15

“Two of a Kind”

Teams of 2

AMRAP 20

-2k Row Buy-In-

50 Wall-Balls (20/14)

200 Meter Run w/ Med-Ball

 

Tuesday, April 26, 2016

Wednesday 4.27.15


Deadlift

1x5@75%,1x3@85%,1x1@95%

“Strict Press Biathlon”

For Time:

25 Strict Presses (95/65)

25 Strict Presses (65/45)

25 Strict Presses (45/35)

Every time you break you have a 200 meter run penalty

 

Monday, April 25, 2016

Sunday, April 24, 2016

Monday 4.25.15 **0530 and 1730 Classes**

Strength

Overhead Squat

1x5@75%,1x3@85%,1x1@95%


WOD

2 Rounds for Time

1k Row

50 Thrusters (45/35)

30 Pull-Ups

Friday, April 22, 2016

Saturday 4.23.16 ***GYM CLOSED***

Saturday 4.23.16

No Class due to training holiday!

Suggested WOD

“Fruit Roll Up”
Teams of 2: For Time
100 Burpee Pull-Ups
50 Clean and Jerks (155/105)
Split reps as needed