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03 Aug 2015

080415

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Strength: Shoulder Press – 5×5 (ascending weight)

Skill: 3 x 1 lap around the building (not timed but hard effort each time)

Work: 3 RFT
10 Power Cleans, 115/75
20 Unbroken Wallball Shots, 20/15 (30#/20# Rx+)

02 Aug 2015

080315

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Strength:
A. RFESS (Rear Foot Elevated Split Squat) – 3×5 each leg
B. Bar Hang – 3 x max time

Work: AMRAP10 Ladder
2 Thruster, 95/65
2 CTB Pull-ups
4 Thruster, 95/65
4 CTB Pull-ups
6 Thruster, 95/65

With a continuously running clock for 10 minutes complete as many reps as possible. Increase the volume by 2 reps for each movement each round.

01 Aug 2015

080215

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EMOM 10
2 Power Clean + 1 Jerk, AHAP

rest 1o minutes

3 Rounds for time
Run 2o0m
7 Power Clean (use best weight from above EMOM)

31 Jul 2015

080115

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Heroes31 Project
AMRAP 31 with a partner
8 Thrusters, 155/105
6 Rope Climb, 15′
11 Box Jumps, 30/24″

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

30 Jul 2015

073115

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TEST: “Helen”
3 rounds for time
Run 400m
21 Swings, 24/16
12 Pull-ups

Strength: Pistols with weight – 6×3 each leg

ABS: A. AbWheel roll-outs – 3×10
B. Reverse Hypers – 3×10-15

29 Jul 2015

073015

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Skill: Run 100M x 5
These should be about 85% effort. Focus on solid mechanics and jog back to the start.

Power: Box Jumps 5 x 2 @ max height

Work: EMOM 12
3 Power Snatches – ascend to AHAP

28 Jul 2015

072915

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Strength: A. DB Bench Press – 4×6 (compare to 7/9)
B. Horizontal Body Rows – 4×6 @ tempo of 2121

Skill: Rope climb x 10

Work: 3 Rounds for time
20 Box jumps, 20″
25 OH Swings, 24/16kg
30 Knee to elbows

Susana Escobar liked this post
27 Jul 2015

072815

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Strength: Front Squat – 3×5 add 5-10# compared to 7/16
~perform 3 sets of max ring dips between each working set

Skill: Practice your hand balancing off of the wall for 8 minutes

Work: Row 100 calories for time & distance

26 Jul 2015

072715

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Work: AMRAP 20
Run 1 lap
12 Shoulder to overhead, 115/75
12 Back Rack Lunges (6 each leg)

ABS: A. AbWheel Rollouts – 3×10
B. Back Extension – 3×10-15

Perform A/B as a superset. Rest 2 minutes in between each superset.

26 Jul 2015

072615

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“Coe”
10 rounds for time
10 Thrusters, 95/65
10 Ring Push-ups


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