Month: April 2018

5-1-2018

How fit are they? How fit are you? Str/Skill: 1a) 2 Min Max Military Standard Push Up 1b) 2 Min Max Military Standard Situp WOD: 2 mile run

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4-30-2018

Test, and retest Str/Skill: Tempo Back Squat 1rep max 14min WOD:”Helen” 3rds 400m run 21 Kettle Bell Swings 12 Pull Ups (53/35)

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4-28-2018

Not my pick Str/Skill: 1a) Farmers Carry 3x50ft 1b) D-Ball 3×5 Cleans WOD: 42(100)30(100)18(100) Med Ball Cleans (Double Unders) Pull-ups

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4-27-2018

Mix it up, fitness isnt just a barbell Str/Skill: 6×5/5 Single Arm Kettle Bell Press WOD: 4rds 25 Hanging Knee Raises 25 Kettle Bell Thrusters 25 Russian KB Swings 25 Lunges (53/35)

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4-26-2018

Speed Str/Skill: 5×3 Power Cleans @80% WOD: 5min amrap 2 Power Cleans 50m Run (185/115)

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4-25-2018

Say good bye to the comfort zone. Str/Skill: 10 min Handstand practice WOD: 10rds 200m Run 10 Wall Balls 10 Push ups Wear weighted vest if you have it (20/14)

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4-24-2018

Before tacos, Squat Str/Skill: 15 min; 2rep max Back Squat WOD: 1000m row buy in 21-15-9 Box Jumps Pull-ups

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4-23-2018

Get swole! Str/Skill: 13min to find 3rep max; Seated Strict Press WOD: 5rds 10 Power Cleans 10 Push Press 10 Burpees (115/80)

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4-21-2018

Work and rest, are not equal but are equally important Str/Skill: 5 rep max Thruster WOD: 15 min cap 30 Wall Balls 50 Double Unders 20 Wall Balls 50 Double Unders 20 Thrusters 50 Double Unders 30 Thrusters (20/14,95/65)

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4-20-2018

Step up Str/Skill: 14 min 2rep max Split Jerk WOD: 3×3 min amraps :30 sec rest 1: 7 HRPU & 10 Situps 2: 10 Kettle Bell Swings & 7 Lunges 3: Max Calories Rower

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