Friday, February 27, 2015

Bent Row 5 x 5 5 RFT 10 Alt Pistols 20 KB Swings (35/55) 30 Lateral Parralette jumps 40 AbMat Sit-ups -straight leg ----------------------- Oly (6pm) A) Power Snatch 3/60% 2/75 4x1/85 B) Power clean & Power jerk 3/60% 2/75 2x1/85 C) Snatch Grip Ppress 4x4/60% snatch

Thursday, February 26, 2015

3 Rds NOT for time: 2 Wall Walks 10 Overhead Walking Lunges (25/45) 3 Rds of: 5 min Amrap 5 Power Snatch (55/75) 7 HR Push ups 9 Air Squats -Rest 1 Min– Fitness: 4 Rds of: 5 min Amrap 6 Kong Slams (14/20) 8 HR Push ups 10 Air Squats -Rest 1 Min–

Wednesday, February 25, 2015

Emom4 (From floor) 3 x Jerk (Split or Push/Power) @65% Rest 2 min Emom3 2 x Jerk @75% For Time: 20 Thrusters (65/95) 20 Pull-ups 15 Thrusters (75/115) 15 Pull-ups 10 Thrusters (85/135) 10 C2B Fitness Option: 5 RFT 20 DB Push Press (15/25) 20 KB Goblet Squat (35/55) 20 KB Hi Pull 20 V-Ups... Continue Reading →

Tuesday, February 24, 2015

For Time: 500m Row 50 Burpees 100 Dubs/200 35 Box Jump overs (20/24) 100 Dubs/200 50 Burpees 500m Row *This WOD will be done in heats, with the first heat starting at 0:00 and the second at 3:00 (deducting 3:00 from the clock when complete). If there is a 3rd heat, they will start at... Continue Reading →

Monday, February 23, 2015

Back Squats 5 x 3 4 RFT 16 Wall Balls (14/20) Adv(20/30) 8 Hang Power Cleans (65/95) Adv(95/135) Fitness Option: 10 RFT 10 Ball Slams (15/20) 10 Alt Lunges w/Slamball 10 Russian twists ---------------------------------------- Oly (7pm) A) Pause snatch (1 sec just above knee) Settle in the bottom before standing 3/60 2/65 2/70 2x1/75 B)... Continue Reading →

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