| Pictures of the Day |
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Archives
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"1 rep max Push Press" - Monday November 30.
1 rep max Box Jump for height
Rest 5 min
4 rds of
1 Push Press- 3 Box Jumps
90% of Push Press & Box Jump
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"Lynn" - Wednesday November 25.
Power Snatch
3-3-3-3-3
Rsst 5 min
5 rds
Max reps of
Body Weight Bench Press
Pull ups |
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"Max Rds in 20 min" - Tuesday November 24.
25 Burpees
15 Body Weight Back Squats |
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"Grace"
- Monday November 23.
30 Clean & Jerks @ 135 lbs
rest 5 min
2 min L-sits |
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"Kelly"
- Saturday November 21.
5 Rds
400 m Run
30 Wall Ball
30 Box Jumps |
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"J.T."
- Friday November 20.
21-15-9
Handstand Push ups
Ring Dips
Push ups |
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"Dead Lift
1-1-1-1-1"
- Thursday November 19.
Rest 5 min
3 rds of
500m row
50 Double Unders
30 sit ups
2 Rope Climbs |
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Max rds in 20 min
- Wednesday November 18.
all done with a 1.5 pood K.B.
6 TGU
12 K.B. Snatch
18 Tactical Lunges |
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3 rounds
15 of each
- Tuesday November 17.
Over Head Squat 95lbs
L-Pull up
Hang Power Clean 95lbs
Knees to Elbows
Split Jerk 95lbs
Back Ext. 25lbs |
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"Back Squat 3-3-3-3-3-3-3" - Monday November 16.
Skill Prac.
Back Lever
Front Lever |
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"Jackie" - Thursday November 12.
2 Rounds
1000m Row
50 45lbs Thrusters
30 Pullups |
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Max Rounds in 20min - Wednesday November 11.
5 155lbs Hang Power Clean
10 Ring Pushups
15 45lbs Overhead Walking Lunge
Skill Practice
3x3 Windmills |
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"Fun with your Snatch" - Tuesday November 10.
3x3 of
Snatch Deadlift
Snatch High pull
Muscle Snatch
Snatch Balance |
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"WoD" - Monday November 9.
4 rounds of
20 deck squats
40' senders
40 m sprint
rest 5 min
Handstand hold for a total of 6 min |
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"Filthy Fifty" - Saturday November 7.
50 reps each
Box Jumps
Jumping Pullups
K.B. Swings
Walking Lunges
Knees to Elbows
Back Ext.
Push Press
Wall Ball
Burpees
Double Unders |
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"Fran" - Thursday November 5.
21-15-9
95lbs Thrusters
Pull-ups |
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"Eva" - Wednesday November 4, 2009
5 rds of
400m run
30 Swings with 2 pood K.B.
30 S.D.H.P. with 2 pood K.B. |
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"W.O.D." - Tuesday November 3, 2009
Power Clean
3-3-3-3-3-3-3
Front Squat
1-1-1-1-1
500m Row
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"Countdown" - Monday November 2, 2009
100 rope slams
90 squats
80 ft bear crawls
70 push-ups
60 walking lunges
50 KB swings @ 35 lbs
40 slam balls @ 40 lbs
30 pullups
20 ring dips
10 reverse wall walks |
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