Thursday, July 30, 2015

Friday 150731

One Arm Kb Or Db Snatch 1-1-1-1-1-1-1

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

--Then--

"Team Hundo's"

For time:
100 Back Squats, 135/95 lbs
200 Double Unders
300 AbMat Sit-ups


Split the work evenly with a partner as you see fit completing the WOD in order as written, if completing without a partner split the numbers in half and move from movement to movement as you see fit until you complete the WOD.

Wednesday, July 29, 2015

Thursday 150730

In 18 mins do:
Run, 1 mi
then in the remaining time, AMRAP of:
10 Box Jumps, 30/24 in
20 Kettlebell Swings, 1.5/1 pood
30 Push-ups
Walking Lunge, 40 m


Weighted vest optional...

Tuesday, July 28, 2015

Wednesday 150729

DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

Monday, July 27, 2015

Tuesday 150728

Rope Climb (Legless)s 

3-3-3

Rest as needed between sets.

--Then--

Every 1:30 for 15 mins do:
1 Snatch, pick load
3 Overhead Squats, pick load
6 Front Squats, pick load


Use the same weight for each complex, add weight between rounds if desired.

Sunday, July 26, 2015

Monday 150727

Record your best Weighted Pull-up 1 Rep Max lift.

--Then--

For 4 cycles:
AMRAP in 3 mins of:
10 Chest-to-bar Pull-ups
10 Handstand Push-ups
30 Row (calories)s

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

Thursday, July 23, 2015

Friday 150724

Del

For time:
25 Burpees
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball), 20/14 lbs, 400 m
25 Handstand Push Ups
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Chest To Bar)s
Run (medicine ball), 20/14 lbs, 400 m

25 Burpees

Wednesday, July 22, 2015

Thursday 150723

Weighted Ring Dip 5-5-5

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

--Then--

5 rounds for time of:
9 Deadlifts, 135 lbs
6 Hang Power Snatches, 135 lbs

3 Overhead Squats, 135 lbs

Tuesday, July 21, 2015

Wednesday 150722

Filthy Fifty
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees

50 Double Unders

Monday, July 20, 2015

Tuesday 150721

3 rounds for time of:
Row, 500 m
5 Muscle-ups
10 Clean & Jerks, 135/95 lbs

Sunday, July 19, 2015

Monday 150720

Find your Overhead Squat 2 Rep Max.

--Then--

4 rounds for time of:
10 Front Squats, 135/95 lbs

Kettlebell Farmer's Walk, 1.5/1 pood, 200 m