Friday, April 25, 2014

Not Your Momma's Russian Twist

Strength:

Push Press 3RM

WOD:

For time 15-12-9-6-3

  • Thrusters (95#/65#)
  • Not your momma's Russian Twists (16k/12k) (l+r =1)
  • Box Jumps (24"/18")
_____________________
post 3RM & time to board

Thursday, April 24, 2014

Prowler & Kettlebell Karen

Strength:

Prowler (75#/50#)

8 rounds
  • 25m high bar push
  • 25m low bar push
WOD:

Kettlebell Karen
  • 150 Kettlebell swings for time (24k/16k)
_______________________
post name and time to board




Wednesday, April 23, 2014

DU, Run, Wall Balls

Strength:

Deadlift

  • 1x5 @ 75% of 3RM
  • 1x4 @ 85%
  • 2x3 @ 95%
WOD:

3RFT
  • 50 Double Unders (3:1 sub)
  • 400 m run
  • 25 wall balls (20#/14#)
_______________________
post name and time to board



Tuesday, April 22, 2014

Bear Shuttle

Skill:

Power Clean Clinic

*scale up = 3-3-3-3-3

WOD:

3 Rounds:

3 sets of the following sequence @ 95#/65#

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press (from behind the neck)

then 200m shuttle (2x tag the 50m and back.)

Rest 2 min between rounds.

*Do not set the barbell down between sets.

_______________________
post name and time to board


Monday, April 21, 2014

A sampler platter

Strength:

Back Squat 3RM

WOD:

For time:

  • 500m Row
  • 40 Air Squats
  • 30 Tricep Dips
  • 20 Toes to Bar
  • 10 Jumping Pull-ups
_______________________________
post name 3RM & WOD time to board