Saturday, April 5, 2014
Friday, April 4, 2014
The Chief
Strength:
3x max effort pull-ups
WOD:
"The Chief"
Max rounds in 3 minutes of:
Rest 1 minute. Repeat for a total of 5 cycles.
_________________________________________________
post name and total rounds completed for each of the 5 cycles
3x max effort pull-ups
WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power cleans (135#/95#)
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
_________________________________________________
post name and total rounds completed for each of the 5 cycles
Thursday, April 3, 2014
Play ball!!!!
Strength:
Floor Press 5-5-5-5-5 (working up to a heavy 5)
WOD:
21-15-9
Floor Press 5-5-5-5-5 (working up to a heavy 5)
WOD:
21-15-9
- wall balls (20#/14#)
- slam balls (15k/9k)
_______________________
post name and time to board
Wednesday, April 2, 2014
21-15-9-3
Strength:
Deadlift 3RM
WOD:
21-15-9-3
Deadlift 3RM
WOD:
21-15-9-3
- KB swings (24k/16k)
- knees to elbows
- double unders
_______________________
post name and time to board
Tuesday, April 1, 2014
burpees and box jumps, I mean burpee box jumps
Strength:
Strict Press 3x5 (add 2.5#/5#)
WOD:
5 RFT
Strict Press 3x5 (add 2.5#/5#)
WOD:
5 RFT
- 200m run
- 10 burpee box jumps
_______________________
post name and time to board
Subscribe to:
Posts (Atom)