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03 May 2015

050215

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WHOLE LIFE CHALLENGE WOD – ALL WELCOME
EMOM
Every minute complete
7 Thruster, 75/55
7 Burpees

Add 2 reps every other minute: Rd 1 – 7/7, Rd 2 – 9/9, Rd 3 – 9/9, Rd 4 – 11/11, Rd 5 – 11/11…keep going until you can no longer complete the required volume of the round. Score is total reps completed. Tie breaker is the time the last successful round was completed.

01 May 2015

050115

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Conditioning: “Karen”

Complete 150 wallball shots for time
M-20# ball to a 10′ target
W-15# ball to a 9′ target

Strength/Skill: Handstand Practice
A. Strict handstand push ups – 5 x submax effort
B. Handstand hold – 5 x max hold
C. Handwalk – 5 x max distance

Edward Korona Jr Usbf liked this post
29 Apr 2015

043015

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Conditioning: Complete 3 rounds each for time

20 Pullups
30 Pushups
40 Sit ups
50 Squats

rest exactly 3:00 between rounds

Edward Korona Jr Usbf liked this post
28 Apr 2015

042915

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Strength: Deadlift
5-3-2-1-1-1

Conditioning: Complete for time
15 Deadlift, 275/175
600m Run
15 Deadlift, 275/175

Edward Korona Jr Usbf liked this post
27 Apr 2015

042815

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Skill/Strength:
A. Pull-up ladder – 5 sets of 1 up to 6 reps
B. Push-up ladder – 5 sets of 5 up to 10 reps

Conditioning:
Tabata squats
Tabata burpees

26 Apr 2015

042715

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Conditioning: Complete for time

Row 80 calories

then

4 rounds of
20 Wallball shots, 20/14
40 AbMat sit-ups
60 Double unders

25 Apr 2015

042615

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Strength/Skill:
Pull-ups 5×5 (ahap)

Conditioning:
AMRAP 12
10 Shoulder to overhead, 135/95
10 Box Jumps, 24/20

24 Apr 2015

042515 – Saturday Throwdown

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NO REGULAR CLASSES DUE TO PARTNER THROWDOWN.

Platforms will be open for weightlifting and strength

23 Apr 2015

042415

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Strength: Clean 2RM

Conditioning: Reps of 21-15-9 for time

Hang squat clean, 95/65
Ring Dips

Edward Korona Jr Usbf liked this post
22 Apr 2015

042315

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Strength/Skill:
A. Bench Press – 4×8 Straight sets
B. Band Pull Aparts – 4×24 reps

Conditioning: 600m Sandbag repeats
3 rounds with 2 minutes rest between


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