Monday, May 30, 2016

Tuesday 160531

For time: 
Row, 500 m 
21 Push Press, 115/85 lbs 
Row, 500 m 
18 Push Press, 115/85 lbs 
Row, 500 m 
15 Push Press, 115/85 lbs 
Row, 500 m
12 Push Press, 115/85 lbs

Sunday, May 29, 2016

Monday 160530

Brenton

5 rounds for time of: 

Bear Crawl, 100 ft 

Standing Broad Jump, 100 ft 


Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.


Thursday, May 26, 2016

Friday 160527

Murph

For time: 

Run, 1 mi 

100 Pull-ups 

200 Push-ups 

300 Air Squats 

Run, 1 mi 

 

*Use a 20 lb vest or body armor


Wednesday, May 25, 2016

Thursday 1605026

Handstand 

 Handstand Walk 

 This is not a timed workout.


--then--

Death By


With a continously running clock perform: 

1 Toes-to-bar and 1 Ball Slam, 50/30 lbs in the first 1 min 

2 Toes-to-bars and 2 Ball Slams, 50/30 lbs in the second 1 min 

3 Toes-to-bars and 3 Ball Slams, 50/30 lbs in the third 1 min 

... Continuing this for as long as you are able.



Tuesday, May 24, 2016

Wednesday 160525

2 Position Snatch (Floor/Mid Hang) 

3-3-3-3-3 

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


--then--


3 rounds for time of: 

10 Handstand Push-ups 

20 Kettlebell Swings, 32/24 kg 

30 Box Jumps, 24/20 in 

40 Double Unders


Monday, May 23, 2016

Tuesday 160524

Front Squat 

5-5-5-5-5  

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


--then--

3 rounds for time of: 

Run, 800 m 

50 Back Extensions 

50 ABMAT Sit Up 


Sunday, May 22, 2016

Monday 160523

2016 Regional event 3

For time: 
104 Wall Balls, 20/14 lbs, 10/10 ft 
52 Pull-ups

Thursday, May 19, 2016

Friday 160520

Strict Press 

3-3-3-3 

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


--then--

21-15-9 reps, for time of: 
Deadlift, 225/155 lbs 
Handstand Push-up

Wednesday, May 18, 2016

Thursday 160519

3 rounds for time of: 
Run, 400 m 
40 GHD Sit-ups 
7 Snatches, 135/95 lbs

Tuesday, May 17, 2016

Wednesday 160518

10 rounds for time of: 
30 Double Unders 
12 Slam Ball Over Shoulders, 50/30 lbs