9-3-16

Saturday – 

Hero WOD: "Nutts"

For time:
10 Handstand push-ups
15 Deadlift, [250/165#]
25 Box jumps, 32/24 inch box
50 Pull-ups
100 Wallball shots, 20/14
200 Double-unders
Run 400 meters with a 45/25lb plate

 

9-2-16

Friday – 

A.
Squat Clean; Build to a 1RM in 12-14 min;
one rep every 90 sec

 B.
"Elizabeth"

21-15-9, reps for time
Power Clean [135/95]
Ring Dips

 

9-1-16

Thursday –

Special Guest Appearance by Dr Rich! Come get your running form checked out!

A.
Pose Technique

B.
Hero WOD: "Tosh"

3 rounds for time;

200m Run
rest 1:1
400m Run
rest 1:1
600m Run
rest 1:1

score is total time

8-31-16

Wednesday – 

A.
3 sets - skill/recovery based

A1. Handstand Hold [freestanding or wall]; 30 seconds for quality
A2. Dragonfly x5
A3. Turkish Get Up x1 each arm - working up to a tough single rep

B.
"Cindy"

20 min AMRAP;

5x pull up
10x Push Up
15x Squats

8-30-16

Tuesday –

A.
Deadlift; Singles to Max;
one set every 2 min for 16-18 min;
8x50
6x60
4x70
2x80
1x90
1x95
1x101%
1x101%+, etc

 B.
500m Row for time;

C.
Tabata Sit Ups; low score