Monday, April 27, 2015

Tuesday 150428

Find your Front Squat 2 Rep Max.

--Then--

5 rounds for time of:
Row, 250 m
10 Front Squats, 135 lbs
15 Sit Up (Ghd)s
20 Box Jumps, 24 in

Sunday, April 26, 2015

Monday 150427

Tabata Handstand Hold

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

--Then--

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s

100 Air Squats

Thursday, April 23, 2015

Friday 150424

Bench Press 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

For time:
Row, 5 km
Ring Dip


In teams of 2, one member rows 250 M, while the other completes as many ring dips as possible, trading off when row is complete. Record total time and reps.

Wednesday, April 22, 2015

Thursday 150423

For time:
50 Double Unders
-- then --
6 rounds of:
7 Toes-to-bars
14 Kettlebell Snatches, 1.5/1 pood
21 Overhead Walking Lunges, 45/25 lbs
-- then --
50 Double Unders

Tuesday, April 21, 2015

Wednesday 150422

Run 1 mile

This is an all out effort for time.

--Then--

1 rounds, 2 mins per station, of:
Box Jump, 24/20 in
Back Extension
Chest-to-bar Pull-up
Push Press, 95/65 lbs
AbMat Sit-up
Handstand Push-up 

 Perform this like "Fight Gone Bad," by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Monday, April 20, 2015

Tuesday 150421

As many reps as possible in 2 mins of:
Rope Climb

Record results in feet climbed.

--Then--

2010 Northwest Regional Event 1

3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

Sunday, April 19, 2015

Monday 150420

Hang Power Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
--Then--

Complete as many rounds as possible in 14 mins of:
Row, 250 m
15 Push-up (hand release)s
3 Power Cleans, 185/125 lbs

Thursday, April 16, 2015

Friday 150417

For time:
Run, 800 m
-- then --
28 Kettlebell Swings, 2 pood
28 Pull Up (Strict)s
28 Double Kettlebell Clean & Jerks, 2 pood each
28 Pull Up (Strict)s
-- then --
Run, 800 m

Wednesday, April 15, 2015

Thursday 150416

Back Squat (3 sec pause at bottom)

3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

5 rounds for time of:
10 Deadlifts, 185/135 lbs
15 GHD Sit-ups

Tuesday, April 14, 2015

Wednesday 150415

3 attempts at L-sit  for total accumulated time.

Place an object under your heels so that your feet are above parallel for the L-sit.  Legs must be straight for the effort to count

--Then--

For time:
Row, 900 m
-- then --
5 rounds of:
8 Handstand Push-ups
10 Lateral Burpee (Over Barbell)s
10 Hang Power Snatches, 95/65 lbs
-- then --

Row, 900 m